By Team Cellucor | Thu, Aug 12, 2021

Sadik's 3 Chest Supersets for Your Next Chest Workout


We're going to go through a fast-paced superset chest workout.

Supersets are a great way to increase the intensity of your workout and squeeze in a lot of volume in a short period of time. When done correctly this workout should take you no more than half an hour. So if you find yourself here for 45 minutes or even an hour long, you need to reassess your training. Get off the phone and get to work.

Sadik Performing Chest Superset

 Sadik's Chest Superset Workout

  • Incline Dumbbell Fly: 4 x 12
  • Barbell Flat Press: 4 x 8-12

  • Standing Landmine Press: 4 x 12
  • Modified Cable Fly: 4 x 12

  • Medicine Ball Pushup: 3 x 12-15
  • Bodyweight Dips: 3 x 12-15 

Chest Superset #1:

Sadik Chest Superset: Barbell Flat Press & Incline Dumbbell Fly

  • Incline Dumbbell Fly

How to Perform: There's nothing better than stretching out a fully pumped pec like doing a dumbbell fly. I want you guys to visualize that you're hugging a tree while doing this movement. We're keeping our elbows slightly bent and never fully extending out our elbows. This isn't a press, it's more of a claw movement, a hugging movement.

Sets & Reps: 4 sets of 12 repetitions

    • Barbell Flat Press

    How to Perform: We're not using a tremendous amount of weight but we're making the weight count. We're making sure our form is flawless. I'm using a tempo where I'm going down 2 seconds and exploding up for a second, 2-1. 

    Sets & Reps: 4 sets of 8-12 repetitions

      Chest Superset #2:

      Sadik Chest Superset: Modified Cable Fly & Standing Landmine Press

      • Modified Cable Fly

      How to Perform: Nothing gets your pecs pumped like this superset. Try interlocking your fingers at the end of this movement and try to squeeze the pecs together. Envision holding a pencil between your chest.

      Sets & Reps: 4 sets of 12 repetitions

        • Standing Landmine Press

        How to Perform: One thing you got to make sure is to keep your core braced, stay tight on this. Otherwise you're going to have a hard time stabilizing. If you have a hard time stabilizing your core you can do this exercise on your knees. It won't take long until you're feeling the pump, especially if you're getting underneath and scooping it up.

        Sets & Reps: 4 sets of 12 repetitions

          Chest Superset #3:

          Sadik Chest Superset: Medicine Ball Pushups & Bodyweight Dips

          • Medicine Ball Pushups

          How to Perform: This is the finisher superset, it's going to be hard to do 10 and 10 so just do your best.

          Sets & Reps: 3 sets of 12-15 repetitions

            • Bodyweight Dips

            How to Perform: When trying to activate the chest, focus on leaning forward into the rack. On arm days, try to stay as vertical as possible and this targets triceps. 

            Sets & Reps: 3 sets of 12-15 repetitions

              Sadik Performing a Chest Superset

              Sadik's Superset Workout Supplements

              This workout is fueled by XTEND® Ripped which you can find in Sadik's Shredding Stack and in Sadik's Advanced Shredding Stack

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              By Maxwell Rand | Thu, Feb 01, 2018

              The Endomorph Body Type: Workout & Diet Plan to Get Results

              Are you someone who struggles to lose weight but no problem gaining it?

              Do you have a naturally larger body shape?

              The technical term for this body type is endomorph.

              What is an Endomorph?

              The endomorph body types stores more fat than average, gets tired easily and has a larger appetite, thus making it difficult to lose weight.

              Their build is wider than an ectomorph or mesomorph, with a larger bone structure, more strength, and accompanied by significantly more body fat.

              If this is you, it may seem like you're destined to struggle to achieve your fitness goals. But, endomorphs simply have to play a different hand to achieve their weight loss and muscle building goals.

              How to Train if You're an Endomorph Body Type

              Slogging away at steady-state cardio isn’t the solution if you're an endomorph body type. The focus should be on burning fat through a combination of cardio AND weight training.

              Interval-based conditioning, utilizing exercises that tax the entire body (sprints, box jumps and sled pushes, etc), will help you strip away body fat.

              The goal is to get your body burning as much fuel as possible during your training sessions and to continue maximizing that calorie burn long after you've finished.

              As an endomorph, you do have to work at achieving results, but on the bright side, you tend to be naturally strong with an inclination for endurance.

              You excel at movements that require power and bodyweight force. So, do try to incorporate exercises and workouts that allow you to push your boundaries in those areas.

              A sport like martial arts, for example, is a perfect complement to your program. It's challenging but also helps you break out of the monotony of typical strength training or cardio.

              When you're not working out, aim to be active. Opt for walks, yoga, bike rides–anything to get your body moving and burning calories while you're "off".

              Supplements for an Endomorph Body Type

              Whey Protein

              As an endomorph, you should try to incorporate lean protein into every meal you eat. If this is a struggle, try supplementing with a whey protein shake.

              Whey protein shakes not only help you hit your protein goals, but they're also useful for sugar cravings (most are dessert flavored) and, most of all, they help fuel muscle recovery after intense workouts.

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              COR-Performance Whey | Protein | XTEND

              Branched Chain Amino Acids

              Otherwise known as BCAAs–these are valine, leucine, and isoleucine.

              Supplementing with BCAAs during and after your workout can help promote muscle endurance and recovery. Because your workouts focus on big movements and intense intervals, you'll want to make sure you're fueled for putting max effort into each training session.

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              Pre-Workout

              As an endomorph, you may struggle with fatigue. So when it comes to giving it your all every single workout, you may need a boost of energy and focus in powder or ready-to-drink formulas called pre-workout.

              There are a variety of pre-workout formulas to choose from, ranging from those that help you lose weight to those that help you put on muscle. Depending on your goals, choose the one that's right for you!

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              C4 iD Series Comparison Chart

              Endomorph Nutrition & Workout Plan

              Unfortunately, as an endomorph, you’ll have to watch what you eat more than other body types. You don't have to go to extremes, but you should be cautious of refined carbohydrates and instead get your fix from high-fiber sources like oats, brown rice, and vegetables.

              Also, aim to keep your protein intake high throughout the day, as it will help keep you satiated and on track for building muscle.

              Sample Endomorph Meal Plans

              Below is a sample endomorph meal plan, featuring an emphasis on lower carbs, higher fats, and high protein.

              While it is meant to provide you with healthy ideas, you'll need to consult a calorie calculator to assess appropriate portion sizes for your personal goals. Also take into account your personal preferences for certain fruits, veggies, proteins, etc.

              Monday

              Meal 1: Oats, cinnamon, sliced banana, raspberries, whey protein powder (cook together)

              Meal 2: Fruit salad-mango, kiwi, papaya. Hard boiled egg whites

              Meal 3: Two sushi rolls with whole grain or wild rice, apple

              Meal 4: Protein shake, banana, flaxseed oil

              Meal 5: Lean steak, potato, salad, veggies

              Tuesday

              Meal 1: Muesli, mixed berries, protein shake

              Meal 2: Grapes, egg whites

              Meal 3: Chicken salad prepared with olive oil

              Meal 4: Protein shake. Canned salmon and dill on rye

              Meal 5: Protein shake. Prawns on a bed of veggies, brown rice

              Wednesday

              Meal 1: Egg white omelet, button mushrooms, diced tomato

              Meal 2: Tuna, avocado, salad with lemon juice

              Meal 3: Sliced turkey breasts, mixed salad, whole wheat pita

              Meal 4: Beef jerky, orange

              Meal 5: Protein shake. Chicken, grilled asparagus, pepper, onion, celery, small baked potato

              Thursday

              Meal 1: Omelet, sliced tomato, sliced pepper, whole wheat bread, banana

              Meal 2: Tuna and chickpea salad prepared with flaxseed oil

              Meal 3: Shredded chicken, mashed avocado, olive oil and spinach on whole grain crackers

              Meal 4: Brown rice cake, protein shake

              Meal 5: Protein shake. Grilled salmon on bed of greens, beans, peas, carrots, olive oil, lemon

              Friday

              Meal 1: Hard boiled egg whites, whole wheat bread, fruit salad

              Meal 2: Greek salad with chicken breast, flaxseed oil

              Meal 3: Prawns and vegetables

              Meal 4: Protein shake, diced banana and walnuts

              Meal 5: Protein shake. Chicken, mushrooms stuffed with feta, carrots, peas, and a small baked potato

              Saturday

              Meal 1: Oatmeal, cinnamon, apple juice, whey protein (cooked together)

              Meal 2: Protein shake, grapes, orange

              Meal 3: Grilled cod, brown rice, mixed veggies

              Meal 4: Protein shake, cantaloupe

              Meal 5: Grilled chicken breasts, tomato relish wrapped in lettuce leaves

              Sunday – Rest Day

              Meal 1: Large flat mushrooms, baby leaf spinach, poached egg whites

              Meal 2: Protein shake. Carrots dipped in hummus, apple

              Meal 3: Baked salmon fillet with spinach and leeks, brown rice

              Meal 4: Protein shake, peach, mixed nuts

              Meal 5: Chicken breast, small sweet potato, carrots, green veggies

              Sample Endomorph Workout Plan

              The below workout is designed to help you with building lean muscle mass.

              Keep the set range to 12-20 sets (3-5 sets per exercise).

              Choose a weight that allows you to fail at 8-12 reps.

              Rest between 20-60 seconds depending on your level of fitness and the level of intensity you want to achieve.

              After each workout hit 15-30 minutes of cardio. Opt for interval training (2 minutes slow, 1 minute fast), as this will elicit the greatest hormonal response.

              Day 1: Chest/Triceps

              • Flat Barbell Bench Presses
              • Incline Dumbbell Bench Presses
              • Dumbbell Flys
              • Cable Crossovers
              • Pushups
              • Tricep Dips
              • Lying Tricep Press  

              Day 2: Back/Biceps

              • Pull Ups
              • Barbell Deadlifts
              • Barbell Bent Over Rows
              • Wide Grip Lat Pull Downs
              • Seated Rows
              • EZ Bar Biceps Curls (wide/close grips)
              • Dumbbell Hammer Curls

              Day 3: Cardio

              • Row Machine
              • Swimming
              • Step Mill

              Day 4: Shoulders/Calves/Abs

              • Standing Shoulder Military Presses
              • Dumbbell Lateral Raises
              • Dumbbell Rear Lateral Raises
              • Calf Raises on Leg Press
              • Leg Raises
              • Russian Twists
              • Planks

              Day 5: Legs

              • Squats
              • Leg Extensions
              • Hamstring Curls
              • Dumbbell Reverse Lunges
              • Single Leg Presses
              • Step Ups with Barbell
              • Glute Bridges

              Day 6: Cardio

              • Treadmill Sprints
              • Cycling
              • Elliptical

              Day 7: Rest

              Get started on your endomorph program by jumping into action with the workout and diet plan featured on this blog. Don't forget to stock up on the supplements featured in this blog to take your results to the next level. Kick start your workouts with the explosive energy of a C4 pre-workout. Hydrate and recover by sipping on Alpha Amino during and after your workouts. And harness the power of complete performance by using Whey Sport, as your all-in-one post-workout.


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