{"id":115548,"date":"2026-05-11T05:00:00","date_gmt":"2026-05-11T03:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/?p=115548"},"modified":"2026-05-26T11:02:38","modified_gmt":"2026-05-26T09:02:38","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

ALL LEVELS <\/strong>\/ chest and back superset workout \/ 30 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Smith machine, gym bench, row machine, dumbbells & lat pulldown machine<\/p>\n\n\n\n

<\/div>\n\n\n\n

\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, Tabata, EMOM, AMRAP, and other HIIT variations<\/a>.<\/p>\n\n\n\n

But there\u2019s another approach worth considering: supersets.<\/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

That\u2019s exactly what today\u2019s chest and back superset workout<\/strong> delivers. In total, it includes 6 exercises<\/strong>. You\u2019ll complete 3 rounds in each superset<\/strong>, with no rest between exercises and 60 seconds of rest after each superset.<\/strong> You’ll have to complete 8 to 10 reps<\/strong>. The entire session takes just 30 minutes.<\/strong> <\/p>\n\n\n\n

Superset 1<\/strong> <\/p>\n\n\n\n

    \n
  1. Barbell bench press <\/li>\n\n\n\n
  2. Chest supported machine row <\/li>\n<\/ol>\n\n\n\n

    Superset 2<\/strong> <\/p>\n\n\n\n

      \n
    1. Dumbbell incline bench press <\/li>\n\n\n\n
    2. Dumbbell incline row <\/li>\n<\/ol>\n\n\n\n

      Superset 3<\/strong> <\/p>\n\n\n\n

        \n
      1. Chest fly <\/li>\n\n\n\n
      2. Lat pulldown <\/li>\n<\/ol>\n\n\n\n

        Ready to feel super with these supersets?<\/strong><\/p>\n\n\n\n

        \"evo<\/a><\/figure>\n\n\n\n
        <\/div>\n\n\n\n

        WORKOUT SETUP<\/h2>\n\n\n\n