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 5x6

1.b Barbell Bent Over Rows 5x6

2.a Wide Grip Pull-Ups 3x10

2.b Weighted Dips 3x8

3.a T-Bar Row 5x6

3.b Incline Barbell Bench Press 5x6

4.a Weighted Push Ups 3x12

4.b Inverted Rows 3x15

5.a Partial to Full Rep Incline Dumbbell Bench Press 4x6 each arm

5.b Single Arm Dumbbell Bent Over Row 4x10 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