Agonist/Antagonist

I mentioned this method of training before, but I’ll give a detailed workout routine here.

  • The two exercises are done in a superset, meaning go from one exercise immediately to the next, before rest.
  • Rest between supersets should be 60-90 seconds.
  • Use a weight that will make completing all reps/sets a challenge.
  • I like to add Calves (either weight or volume) to Day 1 and Day 3.
  • For the Chin Ups I like to alternate grips (wide, close, neutral, reverse)

Day 1

  1. Bench Press {Superset With} Bent Bar Row- 5 sets of 8 reps
  2. Incline Bench Press {Superset With} Chest Supported Row- 4 sets of 8 reps
  3. Dumbbell Fly {Superset With} Dumbbell Rear Delt Raise- 4 sets of 10-12 reps

Day 2

  1. Leg Extension {Superset With} Leg Curl (Seated or Lying)- 5 sets of 12-15 reps
  2. Squat- 4 sets of 8 reps
  3. Romanian Deadlift- 4 sets of 6 reps

Day 3

  1. Standing Military Press {Superset With} Chin Ups- 5 sets of 6
  2. Seated Dumbbell Shoulder Press {Superset With} Lat Pull Down- 4 sets of 8-10 reps
  3. Dumbbell Lateral Raises {Superset With} Straight Arm Push Down- 4 sets of 10-12 reps

Day 4

  1. Bar Curl {Superset With} Triceps Push Down- 5 sets of 10-12 reps
  2. Preacher Curl {Superset With} Overhead Dumbbell Triceps Extension- 4 sets of 10-12 reps
  3. Incline Dumbbell Curl {Superset With} French Press (Skull Crusher)- 4 sets of 10-12 reps
  4. Reverse Grip Bar Curl {Superset With} Close Grip Bench Press- 4 sets of 10-12 reps


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