I love supersets. Especially supersets that focus on upper body strength and hypertrophy (I.e growing big ass muscles). Here is one of my favorites that I’ve been using to train for the BJJ World Championships. If you’re looking for a combination on strength & size consider this your golden ticket. 

Workout: 

3x Bench Press @ 70-75% 1RM + 

15-20x Heavy Dumbbell Bench Press 

Ten Sets, Rest 90sec between each set 

Note: I used 315lbs for the Bench and 60s for the dumbbell Bench Press

Then, Later (i.e. Workout 2) 

A shit ton of tricep work. 

I took a band and did tricep pushdowns until it felt like my arms would explode. 

Participants: 

Bobby Maximus 

Time:

60 minutes 

Resources:

The Bobby Maximus How To Videos Section (Media-Video-How To)

Or

The Bobby Maximus Youtube page:

https://www.youtube.com/officialbobbymaximus

Note about the training: Day to day entries will change. Some entires will be workouts I have done that day, some entries will be workouts that people I train did that day. Some entries will be my favorite all time workouts or something I saw on the internet that I thought would be good for you to experience. Remember that because of the changing nature of the entries these workouts are not meant to be prescriptive. For example they aren’t necessarily written down with the intention of you following them precisely. Rather, they are meant to collectively build a resource that you can learn from. Hopefully you can implement some of these ideas and workouts into your own training in order to better your fitness.

Also note that I won’t be posting at the same time every day. If I workout early then it might get posted early. If I workout late then it might get posted late. If I am in  different time zone then hell, I don’t know what time it will show up. Just a head’s up. That said, I will do my best to get them to you in a timely fashion. You have my word on that but remember I don’t have an army of internet monkeys at my beck and call. I am doing this on my own…