Our aim here is to work equal but opposite movement patterns. By performing similar but opposing movements back-to-back, we’re creating more rest time for each muscle group, allowing the recovering muscles to not only rest but in some cases stretch (as the opposing muscle group contracts), whilst continuing to pump blood into the adjacent area, ready to perform again.
We’re talking BIG movements here (we’ve got the accessory moves covered, later).
1. BENCH PRESS x PULL-UPS
Not only is this one a time savvy way to hit your chest and back, it’s also kit efficient. In fact, any weights/ bodyweight combo wins in this department.
Try 5 rounds of 5 heavy bench press, immediately into 10 strict pull-ups, resting 60s between each superset.
2. FRONT SQUAT x ROMANIAN DEADLIFT
A squat biasing the quads with a deadlift variation that focusses on the hamstrings? A recipe for bigger legs. Get the loading right and this can be performed with a single barbell in one continuous set, setting your lungs on fire and testing you grit, whilst pumping up those pins.
Try 8 rounds, of 8 reps of each movement to kick off your next leg day.