Looking to make the absolute most of the long weekend? If realizing the ultimate pump in your upper body is on your to do list, there’s no better method than supersetting the chest and back.

Compound chest exercises involve the pectoral muscles as well as the anterior deltoids and triceps. Basic back movements utilize not only the back muscles but also biceps and rear deltoids. By combining these two major muscle groups, all the muscles in the upper body will be filled with blood to help you end the workout feeling pumped to the max!

This chest-back superset involves doing a set of a chest exercises followed immediately by a set of back exercises. The combination of a pushing movement with a pulling movement won’t interfere with one another because you’re using opposing muscle groups. In fact, by pumping up alternate muscle groups, you’ll be surprised how much stronger you’ll be during the workout. The pump in the opposing muscle group acts as a cushion.

Here’s a great chest-back superset that I’ve used in the past:

Barbell Bench Press – 4 Sets of 10, 8, 8 & 6 Reps
Supersetted with
Wide-Grip Chins – 4 Sets of 10, 8, 8 & 6 Reps

Incline Dumbbell Press – 3 Sets of 10, 8 & 6 Reps
Supersetted with
Barbell Rows – 3 Sets of 10, 8 & 6 Reps

Dumbbell Flat Flyes – 3 Sets of 10, 8 & 8 Reps
Supersetted with
T-Bar Rows – 3 Sets of 10, 8 & 8 Reps

Close-Grip Pulldowns — 2 or 3 Sets of 10 Reps
Supersetted with
Dumbbell Pull-Overs — 2 or 3 Sets of 10 Reps