Chest and Back Workout for Strength and Conditioning

I’ve been doing something lately that I thought I’d never do. Chest and back workouts. It’s usually chest day or back day, but only recently have I been training them together.

On top of that, I never thought I would be supersetting chest and back. Especially compound exercise like bench press with rows.

I know, it sounds crazy. But there’s a reason why I’ve been training this way.

My goal for the past several months has been based on strength and conditioning.

Strength Gains

bench press and rows - chest and back workout

In this strength and conditioning workout I’m sticking with mostly compound exercises, especially in the beginning of the workout.

For my chest and back workout, I start out by going heavy on bench press and rows (barbell rows). Those are the core strength building exercises and they also pack on mass.

I typically keep the reps low on that first series of exercises. I’ll often do the 5 x 5 strength training method.

Sometimes I’ll do the reverse pyramid method, like in the workout I’m going to show you below. This is where I may start with eight reps on the first round of bench press and rows, and gradually move up in weight each set. Naturally the reps get lower as you move up.

Supersetting Chest and Back Exercises

strength and conditioning - lat pulldowns

There’s also a conditioning part of the workout, hence strength and conditioning.

Now when I first tried this I thought I was going to quit this workout style. It’s tough. Think about it. You’re doing a heavy set of barbell rows followed by a set of bench press (I do a back exercise first followed by a chest exercise).

It seems that the set of rows would zap your strength for bench press. And at first, you will notice a drop in strength. However, as your body becomes more conditioned to this type of workout, you start getting strong on both lifts.

To add, I also have yo throwing in a third exercises on the last two rounds as you’ll see below. We’re brining abs into this.

Are you ready for the full chest and back workout?

Chest and Back Workout: Strength and Conditioning

chest and back workout - dumbbell rows

Here’s my chest and back workout. The exercises in each round are done with supersets.

This means once you finish the first exercises you go immediately to the next one. After that, you rest for about a minute or so.

Round 1

  • Barbell Rows
  • Bench Press

5-6 sets x 3-8 reps (go up in weight each set)

Round 2

  • Dumbbell Rows
  • Incline Bench Press
  • Ab Machine Crunches

4 sets x 8 reps (12 reps for abs)

Round 3

  • Lat Pulldowns
  • Pec Dec Flyes
  • Crunches

4 sets x 12 reps

Strength and Conditioning Workouts

chest and back workout - flyes

I encourage you to try this chest and back workout for strength and conditioning. It will be tough at first, but do this for several weeks and see if you don’t experience some serious gains.

Train with Passion,


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