Duration: 43 minutes
For advanced lifters running the Arnold split, training chest and back together.
Antagonist supersets pair pressing with pulling (bench with rows, incline dumbbell press with weighted pull-ups, flys with cable rows) for a huge upper-body pump and time-efficient volume.
Progress: 8-12 reps per set, add weight when you top the range, and keep rest short between the paired lifts.
Fits days 1 and 4 of a 6-day Arnold split.