Workout of the week: 30-min chest and back superset workout

11th May 2026

ALL LEVELS / chest and back superset workout / 30 minutes

Equipment: Smith machine, gym bench, row machine, dumbbells & lat pulldown machine

“Not having time” is one of the most common excuses for skipping workouts. As a result, the fitness world has developed numerous time-efficient methods over the years. Looking at you, Tabata, EMOM, AMRAP, and other HIIT variations.

But there’s another approach worth considering: supersets. A superset pairs two different exercises performed consecutively, with little to no rest in between. This method helps build muscle and endurance while cutting down total training time.

That’s exactly what today’s chest and back superset workout delivers. In total, it includes 6 exercises. You’ll complete 3 rounds in each superset, with no rest between exercises and 60 seconds of rest after each superset. You’ll have to complete 8 to 10 reps. The entire session takes just 30 minutes.

Superset 1

Barbell bench press
Chest supported machine row

Superset 2

Dumbbell incline bench press
Dumbbell incline row

Superset 3

Chest fly
Lat pulldown

Ready to feel super with these supersets?

WORKOUT SETUP

6 exercises
3 supersets
8 to 10 reps
3 rounds each
1-minute rest between supersets
30 minutes
Equipment: Smith machine, gym bench, row machine, dumbbells & lat pulldown machine

WORKOUT EXERCISE LIST

SUPERSET 1

3 rounds

1 – Smith machine bench press

8 to 10 reps

Set up a flat bench beneath the Smith machine and lie down with your eyes aligned under the bar.
Place your feet firmly on the floor and grip the bar slightly wider than shoulder-width apart.
Unrack the bar and lower it in a controlled motion toward the middle of your chest, keeping your elbows slightly tucked.
Press the bar back up until your arms are extended, without locking the elbows.
Lower with control and repeat.

2 – Chest supported machine row

8 to 10 reps

Adjust the seat so your chest rests comfortably against the pad and your feet stay flat on the floor.
Select an appropriate weight and grip the handles firmly.
Keep your chest supported and your back straight.
Pull the handles toward your torso, driving your elbows back and squeezing your shoulder blades at the top.
Lower the weight in a controlled motion until your arms are extended.
Repeat.

SUPERSET 2

3 rounds

1 – Dumbbell incline bench press

8 to 10 reps

Lie on an inclined bench, holding a dumbbell in each hand at chest level.
Feet flat on the floor, core engaged.
Press the dumbbells straight up until the arms are fully extended.
Lower them slowly back to the starting position.
Repeat.

2 – Dumbbell incline row

8 to 10 reps

Lie face down on an incline bench, holding a dumbbell in each hand with arms extended toward the floor.
Keep your chest supported and your core engaged.
Pull the dumbbells toward your ribs, driving your elbows back and squeezing your shoulder blades at the top.
Lower with control to the starting position.
Repeat.

SUPERSET 3

3 rounds

1 – Dumbbell chest fly

8 to 10 reps

Lie on a flat bench holding a dumbbell in each hand above your chest, palms facing each other.
With a slight bend in the elbows, lower the dumbbells out to the sides in a wide arc.
Stop when you feel a stretch in the chest.
Bring the dumbbells back together above your chest, squeezing the pecs at the top.
Repeat.

2 – Lat pulldown

8 to 10 reps

Adjust the pad on your legs to reduce the movement.
Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.
Engage your shoulder blades, and then pull the bar down in front of you – upper chest level.
Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.
Slowly return up and repeat.