all right hi everybody john meadows here and we're going to do something a little different today several people have mentioned super setting chest and back antagonistic muscle training and it seems like a weird concept it's really not like think about how many people do their buys and their tries together it's the same concept with chest and back um i haven't done in a while so we're gonna do a workout today so i had to really think about how am i gonna structure this because i haven't done this in so long if you're a little short on time this is good if you're doing an upper body split this is a good way to start your um training to cover the chest and back part of it or if you just want to try something different this is pretty cool so chest and back antagonistic supersets is on the menu for today so let's get started so we're going to start off with barbell inclines good compound movement for your chest your shoulders now today is monday that we're filming this and we actually did chess on friday so we're on two days rest so we're gonna keep our reps up if we had four or five days of rest we'd probably go down seven eight reps but we're gonna stick with sets of 12 today just in case some of that connective tissue is not healed up a little bit lighter a little bit higher up so we're going to do sets of 12 on the incline and then what you're going to see is you're going to see us do the single arm pull down one arm at a time the nice thing about that machine is it's got two handles each one of them's lined up over your shoulders you can drive your elbows straight down really feel your lats try not to arch your back really hard try to just keep your back straight and treat your hands kind of as hooks so don't pull with your biceps just kind of treat your hand as a hook watch how i have my hand on the attachment and then just drive your elbow towards the ground and flex your lats as you do it it's really really um effective if you do that just keep your spine neutral drive your elbow down squeeze your entire lat you'll feel it all the way into the insertion at the bottom and we're going to do three rounds so we're going to do sets of 12 on the incline and we're going to do sets of eight on the single arm knot pull down all right so working weight is going to be 2 25 now friday we actually did uh three sets of 12 with 225 then too but again this is the first time i've done these without an increase but this is the first time i've done chess with only two days rest too so i want to be smart so if you remember after my heart attack we started off with a really low weight for sets of eight and then every week i went up 10 pounds until i made it up to 225 for eight and then we started working our reps up from 225 so now we're able to do 225 for sets of 12. so now what we'll probably do is we'll go back to our sets of 8 and we'll start working away the weight 240 250 260 270 280. 275 300 something like that for sets of eight then once we get there we'll try to work those up to 12. so my point is is there's been a very methodical way that uh week by week we've progressed and um i feel like the strength is probably about 85 back i would say so everything's feeling really good but so we're going to stick with 12 today on this and then we got the pull down over here loaded up pretty good too for our set of eight oh man that's a fun one get a little cardio in too okay so before we move on to the next sequence when you finish the incline barbells you're super setting but you don't have to rush to the pull down i went a little fast i probably should have waited about 30 seconds and then after that rest get your breath back take your time and start over so even though you're super setting i don't want you to think you have to go really fast now our next sequence is a row uh right here i'm going to show you an incline dumbbell row and then a slight decline dumbbell press now the last one we started off with chest first now we're going to start with back first this is pretty exhausting your chest is against the pad it's kind of hard to breathe any kind of row is you guys know it's real exhausting so now i'm going to really take my time before i start the press after doing this all right so i just wanted to make that distinction rep wise we did 12 for chest and 8 for back now we're going to do 10 for back and ten for chest so now instead of twelve and eight we're gonna do ten and ten on this sequence and we're doing three rounds so those are um that's a little bit light i probably a little heavier a little bit of swing a little for stretch and then elbow up so just like this a little bit of a swing elbow up that's the rhythm i want you to get and again take your time next step is the dumbbell press oh okay so in a decline a couple things we've got us a little uh bumper plate under here i love that slight decline that slight decline takes all the pressure on my shoulders and i feel everything in my chest better now you might have also noticed i wasn't wearing my elbow sleeves the reason why i wasn't wearing them is just because i i don't want to wear them on the row but honestly i could have just put them on before i did these not a big deal the weight's not that heavy here but that slide decline i love that's my favorite angle on a dumbbell press on a barbell i like the slight incline but on the decline i like the slight angle now the weight on the row is a little light so we're going to go heavier for our work sets there but that the weight here on the benching felt about right that was a hard time uh okay you should have a good pump in your chest and back now we're going to finish off with two exercises that really stretch you so we're going to do a dumbbell pull over for lats terry's all these cool muscles right there we're going to keep our slight decline and then we're going to go to a cambered bar push-up so i'm going to shoot for about eight reps on the pull over and then we're actually going to go to failure on the push-up [Music] okay all the way down on these get a really good stretch okay now okay if you don't have a camera bar you can do these by just stacking up plates so you can stack up a couple 45s and do push-ups in between them you'd still get a really good stretch that way so and again try to get all the way down i remember when i used to i couldn't come close touching the bar now it's pretty easy to touch the bar and i like pausing only getting down stretching and pausing um the other thing is the higher you have the bar set up the easier it is so if you can't do them right here just move it up if you can do 20 plus reps here you probably want to move down make it harder that was probably up a little too high honestly i probably should have had it down a little lower so it's a little harder but uh so adjust the difficulty by moving the bar up and down all right three sets all right so that's it for the supersets it was really nine sets of chests and nine for back now you could add in a set for rear delts or an exercise for adults you could add in an exercise for buys and tries and really just make it a complete upper body workout if you want um but that felt good and i feel really good chest feels good that feels good so give that a shot let me know what you think and we'll see you next time