For this post, I’m bringing you a special workout. This chest and back workout is designed for people in the marine corps!
With this marine workout, you’re going to superset both exercises and keep rest to a bare minimum. In fact, you won’t have any proper resting periods at all. You’ll do a set for your chest, then immediately do a set for your back, and keep going back and forth. The idea is that you’re resting your chest muscles while you’re working your back, and vice versa. This makes for a killer workout that’s super intense. Trust me, you’ll be sweating buckets by the end of it. And, the best thing is, it won’t take long too. If you’re going as intense as you should, you’ll be done within half an hour.
Dumbbell Chest Press & Barbell Row – 4 Sets Each
Your first superset will be a dumbbell chest press and barbell row. These are two basic exercises that everyone should know how to do. You should be aiming for 10-12 reps each set, so pick a suitable weight. If you feel that you’re easily reaching 12 reps without fail, you need to up the weight. The last rep you do should be a real struggle. Complete your chest press reps and move straight into your rows. Repeat this until you’ve done four sets each.
Cable Flies & Pullups – 4 Sets Each
This is only your second superset, but you’ll already be feeling the burn. Your heart rate will be up, and you’ll have a huge pump on. It will feel like you’re standing there in your marine gear getting ready for battle. For your cable flies, you’ll want to aim to complete 10-12 reps, just like the first superset. After that, you move onto a classic marine corps exercise; the pull-up. Your task here is to throw numbers out the window. Do as many pull-ups as you can until you fail. When you’ve done your pull ups, that’s one set of each. Repeat three more times for four total.
One-Arm Incline Press & Rotational High Rows – 4 Sets Each
For your final superset, you’ll need to set up a bench next to a cable machine. Put your bench on an incline for your one arm incline press. To do these, you start off like a normal incline press, but only press one dumbbell at a time. Alternate through until you’ve done 10-12 on each arm. Then, get up and face your cable machine, with the cable set up to the highest point. You grab the right cable with your left arm and pull it towards your body. Do this for 10-12 reps and repeat on the other side. So, grab the left cable with your right arm, and pull it towards your body. Once again, this is one completed set; you need to get through four.
After this workout, you’ll be breathing heavily and drenched in sweat. It’s the type of workout Marines do on a daily basis to stay fit and strong. You’ll build strength while also incorporating some cardio too. A fantastic way to get ripped!