VIDEO: Chest & Back Superset Workout with Sets, Reps, Load & More

A few weeks ago, I had the pleasure of filming my very first workout video. This video is a chest & back superset workout!

I’m excited for this video because it serves as a demonstration to some exercises that will be included in my #SUPERSETMONSTER workout program available later this year. It’s also my first video as I’ve been very eager to finally show you guys how I do things in the gym.

A couple of topics covered in this video:

How to incorporate heavier loads with superset training.

How to effectively lower the weight when the load is too heavy.


The full workout:

1.a Flat Barbell Bench Press 5×6

1.b Barbell Bent Over Rows 5×6

2.a Wide Grip Pull-Ups 3×10

2.b Weighted Dips 3×8

3.a T-Bar Row 5×6

3.b Incline Barbell Bench Press 5×6

4.a Weighted Push Ups 3×12

4.b Inverted Rows 3×15

5.a Partial to Full Rep Incline Dumbbell Bench Press 4×6 each arm

5.b Single Arm Dumbbell Bent Over Row 4×10 each arm


A big focus of this particular workout has been on compound exercises to develop functional strength. With that in mind, I will absolutely have another chest & back superset workout that will include a variety of  isolation exercises.



  • March 8, 2017
Daniel Gracia

Founder of THE Force Academy