Gym & Barbell Splits · Barbell & Dumbbells · Advanced
Golden Era Antagonist Chest & Back Routine
Inspired by classic golden-era bodybuilding protocols. By alternating between pressing and pulling without resting between antagonistic muscles, this routine produces incredible blood flow, vascularity, and upper-body density.
Duration
50 Min
Equipment
Barbell & Dumbbells
Targets
Pectorals, Lats, Upper Back
Level
Advanced
Est. Burn
~440 kcal
Part of Multi-Day Plan
Combat Athlete & Kettlebell Conditioning Program
8-week structured training cycle with progressive overload and scheduled rest days.
Weekly Schedule:
Sun
Full Rest
Rest Day
Interactive Workout Player
Live Mode
00:00
timer
Active Movement
1 of 4: barbell bench press
Set 1 of 4
Calculated Burn
0 kcal
Live MET Estimation
Workout Routine Schedule (4 Movements)
Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.
#1
Barbell Bench Press
Form Tip: Flat barbell bench press with heavy mechanical tension.
Set 1
8 - 10 reps
Set 2
8 - 10 reps
Set 3
8 - 10 reps
Set 4
8 - 10 reps
#2
Barbell Bent Over Row
Form Tip: Superset immediately with heavy barbell bent-over rows.
Set 1
8 - 10 reps
Set 2
8 - 10 reps
Set 3
8 - 10 reps
Set 4
8 - 10 reps
#3
Dumbbell Incline Bench Press
Form Tip: Incline dumbbell press for clavicular upper chest fullness.
Set 1
10 - 12 reps
Set 2
10 - 12 reps
Set 3
10 - 12 reps
#4
Dumbbell Bent Over Row
Form Tip: Superset immediately with one-arm dumbbell rows for lat stretch.
Set 1
10 - 12 reps
Set 2
10 - 12 reps
Set 3
10 - 12 reps
Coaching Tips & Progression Advice
- Move directly from chest exercise to back exercise with minimal rest between the two.
- Take your full 90-second rest only after completing both halves of the superset.
- Focus on aggressive mind-muscle connection and full range of motion.
Post-Workout Fuel
Browse High-Protein Meals →
What to Eat After This Workout
Consume 40g of rapid protein and complex carbs to feed the hypertrophic response.