The Black Superman Workout inspired by Craig Monson

Below is a detailed breakdown of "The Black Superman Workout," a 20-minute AMRAP (As Many Rounds As Possible) inspired by bodybuilder Craig Monson. Monson, often referred to as a “Black Superman” for his towering physique and massive strength, built his foundation on classic bodybuilding principles: volume training, heavy compound lifts, and a laser-focus on upper-body strength. This workout encapsulates those elements by targeting major upper-body muscles (chest, arms, and back) and employing repetitive, time-efficient circuits to build both muscle and endurance.

Workout Structure

Workout Name: The Black Superman Workout
Format: 20-Minute AMRAP (As Many Rounds As Possible)
Exercises:

  1. 10 Alternating Bench Presses (5 per side, alternating)

  2. 25 Bench Presses

  3. 25 Bicep Curls

  4. 25 Barbell Rows

  5. 10 Dumbbell Gorilla Rows (each hand)

Instructions:

  • Set a timer for 20 minutes.

  • Complete the listed exercises in order.

  • Repeat the circuit as many times as possible before the timer runs out.

  • Rest minimally between sets to maintain intensity, but listen to your body if you need a short break to preserve proper form.

Exercise Descriptions and Muscles Targeted

1. Alternating Bench Press (10 reps total, 5 per arm)

How to Perform:

  1. Lie flat on a bench with a dumbbell in each hand, wrists aligned over your elbows.

  2. Press both dumbbells up so your arms are straight but not locked out.

  3. Keeping one arm extended overhead, slowly lower the other dumbbell until your elbow is just below shoulder level.

  4. Press the dumbbell back up to the top.

  5. Switch arms and repeat.

Muscles Worked:

  • Chest (Pectoralis Major & Minor): Primary movers as you press the weights upward.

  • Shoulders (Anterior Deltoids): Stabilize and assist during the press.

  • Triceps: Help extend the arms at the elbow, especially during the final portion of the press.

  • Core: Works to keep your torso stable, especially since one arm is lowering at a time.

Craig Monson Connection: Monson was known for his massive chest development. Variations like the alternating bench press engage more stabilizer muscles, help address imbalances, and replicate the high-volume chest training he favored.

2. Bench Press (25 reps)

How to Perform:

  1. Lie flat on a bench with your feet firmly on the floor.

  2. Grasp a barbell with hands slightly wider than shoulder-width.

  3. Unrack the bar, lower it toward the mid-chest, and touch lightly.

  4. Press the bar straight back up, keeping your back neutral and shoulders pinned to the bench.

Muscles Worked:

  • Chest (Pectoralis Major & Minor): The primary drivers of the movement.

  • Shoulders (Anterior Deltoids): Assist in pressing the weight upward.

  • Triceps: Crucial in completing the lockout portion of the press.

Craig Monson Connection: The bench press has always been a cornerstone exercise for bodybuilders seeking both size and strength. Repetition-based sets (like 25 reps) echo Monson’s high-volume approach, driving muscular endurance and hypertrophy.

3. Bicep Curls (25 reps)

How to Perform:

  1. Stand upright with a dumbbell or barbell in your hands (palms facing forward).

  2. Keep your elbows close to your torso and avoid swinging the weights.

  3. Curl the weight upward by contracting your biceps.

  4. Slowly lower the weight back down to the starting position.

Muscles Worked:

  • Biceps Brachii: Primary muscle targeted to promote arm strength and size.

  • Forearms (Brachioradialis): Actively involved for grip and stabilization.

Craig Monson Connection: Monson’s powerful arms were a signature of his imposing physique. High-rep bicep curls contribute to arm volume, which not only looks impressive but also assists in pulling exercises and overall arm stability.

4. Barbell Rows (25 reps)

How to Perform:

  1. Stand with feet about hip-width apart, holding a barbell in front of you with an overhand or underhand grip.

  2. Hinge at the hips, keeping your back flat and your knees slightly bent.

  3. Pull the barbell toward your lower chest/upper abdomen.

  4. Focus on squeezing your shoulder blades together at the top.

  5. Lower the barbell with control.

Muscles Worked:

  • Upper and Middle Back (Latissimus Dorsi, Rhomboids, Trapezius): The main pulling muscles of the upper body.

  • Biceps & Forearms: Secondary assistance when you pull the weight up.

  • Core & Lower Back: Essential for maintaining posture and stability during the hinge.

Craig Monson Connection: Monson’s massive back was a testament to heavy rowing movements. Rows build the thickness and width of the back, aiding in the classic V-taper that many bodybuilders, Monson included, prioritized.

5. Dumbbell Gorilla Rows (10 reps each hand)

How to Perform:

  1. Place two dumbbells on the floor or a low platform in front of you.

  2. Stand with your feet slightly wider than shoulder-width, hinge at the hips to grab the dumbbells.

  3. Row one dumbbell up to your hip while keeping the other dumbbell on the floor.

  4. Lower it back down with control.

  5. Alternate sides for each repetition, maintaining a strong, stable core throughout.

Muscles Worked:

  • Back (Latissimus Dorsi, Rhomboids, Trapezius): Major pulling muscles, similar to barbell rows.

  • Biceps & Forearms: Provide secondary pulling power.

  • Core & Stabilizers: Engaged heavily in single-arm row variations to prevent twisting.

Craig Monson Connection: This unilateral (one-sided) variation helps build formidable back thickness and grip strength. Monson was known for his raw power, and gorilla rows tap into the same primal pulling mechanics that elevate both size and strength.

How It Ties to Craig Monson’s Athletic Background

  1. High Volume, High Intensity:

    • Monson’s training style often included higher reps and multiple sets to overload the muscles. This AMRAP approach in a 20-minute circuit cranks up the volume, pushing the muscles to new levels of fatigue and growth.

  2. Focus on Upper-Body Strength and Mass:

    • As a bodybuilder, Monson honed in on hypertrophy—especially through the chest, back, and arms. Each exercise in this workout zeroes in on these areas.

  3. Compound and Isolation Blends:

    • Bodybuilding success relies on big compound lifts (bench press, barbell rows) combined with targeted isolation (bicep curls) and unilateral work (alternating bench press, gorilla rows). The diversity in movement patterns can lead to balanced strength and muscle development, reminiscent of Monson’s robust physique.

  4. Mental Toughness and Endurance:

    • Beyond sheer strength, Monson was known for a relentless work ethic. An AMRAP format encourages pushing yourself mentally—fitting perfectly into the “Black Superman” ethos of fortitude, grit, and determination.

Key Points to Remember

  • Maintain Proper Form: Always prioritize technique to prevent injury and optimize gains.

  • Adjust Weights to Suit Your Level: If 25 reps on bench press or barbell rows is too challenging, use a lighter weight or reduce the rep count slightly. Conversely, go heavier if the reps feel too easy.

  • Hydrate and Recover: High-rep circuits deplete muscle glycogen quickly. Focus on hydration, nutrition, and rest days to allow for maximum muscle recovery and growth.

  • Warm Up and Cool Down: Spend a few minutes preparing your joints and muscles (light shoulder mobility, band pulls, bodyweight squats, or brisk walking). Likewise, finish with a gentle cool-down routine to help reduce soreness.

Overall, “The Black Superman Workout” embodies the raw, powerful essence of Craig Monson’s training style: intense, high-volume, and laser-focused on upper-body development. By challenging your chest, back, and arms in one continuous 20-minute cycle, you’ll build both muscular endurance and strength.

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