Superset 3 – Standing Plate Press and Body Suspension Fly:
This superset is different from all the other supersets for two reasons. You’re going to count time under tension instead of reps, so the length of a set is made up of seconds instead of reps also, you’re going to do this set with non-traditional exercises.
The first of these exercises is the standing plate press, take two very light plates and hold them together. These should be 5’s or 10’s, never anything heavier unless you’re really developed and strong. Stand with these plates squeezed together between your hands and press your hands out straight in front of you.
Make sure to contract your chest muscles as you perform this part of the exercise, then bring the plates back towards your chest. Do this for 30 seconds, you don’t even need to count repetitions! When you’re finished, take some body suspension training bands and do bodyweight flyes with them.
Use a resistance band if you don’t have suspension bands, with some standing flyes for now. You don’t need to count reps with this exercise either, just do it for 30 seconds and your superset is over. Do three supersets of 30 seconds for each exercise.
