{"id":115548,"date":"2026-05-11T05:00:00","date_gmt":"2026-05-11T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115548"},"modified":"2026-04-24T12:08:03","modified_gmt":"2026-04-24T10:08:03","slug":"30-min-chest-and-back-superset-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-chest-and-back-superset-workout\/","title":{"rendered":"Workout of the week: 30-min chest and back superset workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ chest and back superset workout \/ 30 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Smith machine, gym bench, row machine, dumbbells &amp; lat pulldown machine<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>\u201cNot having time\u201d is one of the most common excuses for skipping workouts.<\/strong> As a result, the fitness world has developed numerous time-efficient methods over the years. Looking at you, <a href=\"https:\/\/evofitness.ch\/en\/blog\/evolve\/tabata-emom-amrap-hiit\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tabata, EMOM, AMRAP, and other HIIT variations<\/a>.<\/p>\n\n\n\n<p><strong>But there\u2019s another approach worth considering: supersets.<\/strong> <strong>A superset pairs two different exercises performed consecutively, with little to no rest in between.<\/strong> This method helps build muscle and endurance while cutting down total training time.<\/p>\n\n\n\n<p>That\u2019s&nbsp;exactly what today\u2019s&nbsp;<strong>chest and back superset workout<\/strong>&nbsp;delivers. In total, it includes <strong>6 exercises<\/strong>.&nbsp;You\u2019ll&nbsp;complete&nbsp;<strong>3&nbsp;rounds in each superset<\/strong>, with&nbsp;<strong>no rest between exercises and 60 seconds of rest after each superset.<\/strong>&nbsp;You&#8217;ll&nbsp;have to complete&nbsp;<strong>8 to 10 reps<\/strong>. The entire session takes just&nbsp;<strong>30 minutes.<\/strong>&nbsp;<\/p>\n\n\n\n<p><strong>Superset 1<\/strong>&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Barbell bench press&nbsp;<\/li>\n\n\n\n<li>Chest supported machine row&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>Superset 2<\/strong>&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Dumbbell incline bench press&nbsp;<\/li>\n\n\n\n<li>Dumbbell incline row&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>Superset 3<\/strong>&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Chest fly&nbsp;<\/li>\n\n\n\n<li>Lat pulldown&nbsp;<\/li>\n<\/ol>\n\n\n\n<p><strong>Ready to feel super with these supersets?<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.ch\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png\" alt=\"evo ch standard sales campaign blog en\" class=\"wp-image-114609\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/12\/evo-ch-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6 exercises&nbsp;<\/li>\n\n\n\n<li>3 supersets&nbsp;<\/li>\n\n\n\n<li>8 to 10 reps&nbsp;<\/li>\n\n\n\n<li>3&nbsp;rounds each&nbsp;<\/li>\n\n\n\n<li>1-minute rest between&nbsp;supersets&nbsp;<\/li>\n\n\n\n<li>30 minutes&nbsp;<\/li>\n\n\n\n<li>Equipment: Smith machine, gym bench, row machine, dumbbells &amp; lat pulldown machine&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">SUPERSET 1<\/h3>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; Smith machine bench press<\/h4>\n\n\n\n<p><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Set up a flat bench beneath the Smith machine and lie down with your eyes aligned under the bar.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Place your feet firmly on the floor and grip the bar slightly wider than shoulder-width apart.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Unrack&nbsp;the bar and lower it in a controlled motion toward the middle of your chest, keeping your elbows slightly tucked.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Press the bar back up until your arms are extended, without locking the elbows.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Lower with control and repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; Chest supported machine row<\/h4>\n\n\n\n<p><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the seat so your chest rests comfortably against the pad and your feet stay flat on the floor.<\/li>\n\n\n\n<li>Select an appropriate weight and grip the handles firmly.<\/li>\n\n\n\n<li>Keep your chest supported and your back straight.<\/li>\n\n\n\n<li>Pull the handles toward your torso, driving your elbows back and squeezing your shoulder blades at the top.<\/li>\n\n\n\n<li>Lower the weight in a controlled motion until your arms are extended.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">SUPERSET 2<\/h3>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; Dumbbell incline bench press<\/h4>\n\n\n\n<p><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on an inclined bench, holding a dumbbell in each hand at chest level.<\/li>\n\n\n\n<li>Feet flat on the floor, core engaged.<\/li>\n\n\n\n<li>Press the dumbbells straight up until the arms are fully extended.<\/li>\n\n\n\n<li>Lower them slowly back to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; Dumbbell incline row<\/h4>\n\n\n\n<p><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie face down on an incline bench, holding a dumbbell in each hand with arms extended toward the floor.<\/li>\n\n\n\n<li>Keep your chest supported and your core engaged.<\/li>\n\n\n\n<li>Pull the dumbbells toward your ribs, driving your elbows back and squeezing your shoulder blades at the top.<\/li>\n\n\n\n<li>Lower with control to the starting position.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">SUPERSET 3<\/h3>\n\n\n\n<p><strong>3 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; Dumbbell chest fly<\/h4>\n\n\n\n<p><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on a flat bench holding a dumbbell in each hand above your chest, palms facing each other.<\/li>\n\n\n\n<li>With a slight bend in the elbows, lower the dumbbells out to the sides in a wide arc.<\/li>\n\n\n\n<li>Stop when you feel a stretch in the chest.<\/li>\n\n\n\n<li>Bring the dumbbells back together above your chest, squeezing the pecs at the top.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; Lat pulldown<\/h4>\n\n\n\n<p><strong>8 to 10 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adjust the pad on your legs to reduce the movement.<\/li>\n\n\n\n<li>Grasp the bar above your head with a wide grip. Keep looking forward with your torso upright.<\/li>\n\n\n\n<li>Engage your shoulder blades, and then pull the bar down in front of you \u2013 upper chest level.<\/li>\n\n\n\n<li>Squeeze your lats at the bottom of the move and avoid leaning back too much to facilitate the movement.<\/li>\n\n\n\n<li>Slowly return up and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Finished your chest and back superset workout? Pick your next challenge.<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/25-min-smith-machine-upper-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25-min Smith machine upper-body workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-kettlebell-pyramid-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min kettlebell pyramid workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-shoulder-and-legs-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min shoulder and legs workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/30-minute-upper-body-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min upper-body strength workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-unilateral-back-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min unilateral back workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/25-min-smith-machine-lower-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25-min Smith machine leg workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-emom-upper-body-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min EMOM upper-body workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/30-min-arm-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">30-min arm strength workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-lower-chest-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min lower-chest strength workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/15-min-hiit-push-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">15-min HIIT push workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/15-min-hiit-push-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">20-min upper back workout<\/a>\u00a0<\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.ch\/en\/blog\/move\/25-min-kettlebell-strength-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">25-min dumbbell upper-body strength<\/a>\u00a0<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" data-id=\"105046\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_en.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105046\"\/><\/a><\/figure>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS \/ chest and back superset workout \/ 30 minutes Equipment: Smith machine, gym bench, row machine, dumbbells &amp;&#8230;<\/p>\n","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"103","_seopress_titles_title":"Workout of the week: 30-min chest and back superset workout","_seopress_titles_desc":"No time? Try supersets: minimal rest, maximum gains. Start now with this 30-min chest and back superset workout.","_seopress_robots_index":"","_seopress_analysis_target_kw":"30-min-chest-and-back-superset-workout","footnotes":""},"categories":[103],"tags":[126,935,1051,1113],"class_list":["post-115548","post","type-post","status-publish","format-standard","hentry","category-move","tag-workout","tag-workout-of-the-week","tag-supersets","tag-superset-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/115548","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=115548"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/115548\/revisions"}],"predecessor-version":[{"id":115551,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/115548\/revisions\/115551"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=115548"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=115548"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=115548"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}