Superset One: Chin-ups; Barbell bench press; In the first superset, go for 3 sets of 8 to 12 reps—not stopping as you go from chin-up to bench press. Cable Crossovers SS with Push-ups & Pull-ups Superset #2: Sled Pushes & Box Step Ups 3 sets of sled runs (60 yards or about 20 steps) with 16 reps of step-ups. Not atom-splitting complexity, but decent. As this is without a doubt the most important superset of the workout I recommend performing 5 sets, aiming for 8 reps per set. Try this 30-minute, full-body opposing muscle superset workout. Dumbbell overhead press Pullup. Thighs and Hamstrings: Superset #1 Push, Pull, Legs and Core Superset Workout. The “Get Out of the Sagittal Plane” Superset. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. Seated Calf Raises 3 sets of 15-25 reps Workout (B): Thighs, Hamstrings, Abs. Shoulder Width Neutral Grip Pull-ups s/w Narrow Grip Straight Arm Pull-downs s/w Seated Row w/ Rope. Supersets are very efficient, as you're working one muscle group while the other is resting. ... After rattling through four sets of pull-ups and pull-downs, you’ll move on to two supersets to increase the challenge to your back muscles. The pull-up and the chin-up are interchangeable. Bench Press 4 x 10 sets (Compound exercise) Push Ups (Until Failure) Between each set of bench press (Compound exercise) Dumbbell Pull Over 4 x 10 sets; Diamond Shaped Push Ups (Until Failure) Between each set of pull over (Compound exercise) – Loaded dips and pull ups are only beneficial if they don’t compromise technique. Complete the following exercises as a superset. Back and Bicep Superset Workout. It works – you get the heart rate up while promoting a little "balance" in your training. Superset #1. Me performing pull ups as part of a superset If adding a few slabs of meat to your frame isn’t convincing enough, listen up. You can easily do pull-ups instead of chin-ups and get the same phenomenal results. Deadlift Superset Pull-ups- 4 Sets x 3 Reps x 415lbs or 75% 1RM/ 8 Reps . A traditional example would be a set of flat bench press followed immediately with a set of bent-over barbell rows. I also use a fraction of the extra weight that I used to us. Specializing in the pull up and the dip means that you can build elite levels of strength in these two movements. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. Falling in line with your well-written post, this is why I typically like to superset pull-ups with chin-ups. How For the pull-ups, hang from a bar with an overhand grip. You want your body to develop symmetrically and your pushes to be as strong as your pulls. Push Up x 10 reps Floor Hip Thrust x … Pull Up x 10 reps. Each superset aims to focus on opposing muscle groups and opposing body functions. The classic superset approach is the basic antagonistic superset. Conversely, pull-up variations are traction exercises, meaning the ball is pulled away from the socket. Weighted Pull-ups – superset: 4 x 8 Seated Dumbbell Press 4 x 8 Seated Rows – superset: 4 x 10 Lateral Raises 4 x 10 Workout Notes. Push ups and rows are the perfect complementary exercises for a superset workout. Lie on the floor with your feet together, back straight and arms shoulder width apart. Superset #3. 1A. Complete a total of 5-10 supersets. I’ll admit that sled pushes are not a normal component of my routine, which is exactly why I’m including it within this program – to shock my system. Can you superset pull ups and dips. So, a sample pairing might be: A1) Weighted Chin-ups: 4x5 A2) 1-arm Kettlebell Turkish Get-ups: 4x3/side. Incline Flyes 3 sets of 12-15 reps. Close Reverse Grip Pull-ups 3 sets of 12-15 reps Calves: Superset #1. Superset #2. Romanian Deadlift / Front Squat. Superset #2 Seated Machine Chest Press Chest + Back. Incline Bench Wide Overhand Barbell Rows s/w Incline Bench Dumbbell Rows s/w Cable Cambered Bar Rows. Let’s face it: … ... Nov 11: 10 x step-ups, single leg deadlifts, side lunges, 45 degree lunges and reverse lunges. Obviously, if you are focusing on strength then I would not superset deadlifts with anything other than rest. The bench press should be immediately followed by push ups. THE FINISHER. The repetition goal above is to be done in as few sets as possible alternating from one exercise to the next. I’ll do whatever weight (either straight pull/chin-ups or on a lat machine) pull-ups first until failure, then change grip and finish off with chin-ups. 10. Single Arm Hammer Strength Press SS with One Arm Lat Pulldowns. Wide Overhand Grip Pull-ups s/w Wide Straight Arm Pull-downs s/w Wide Grip Lat Pull-downs. Superset with pull-downs if the equipment is there and the Gym doesn't mind. Why This superset will add serious size to your arms. A good pull-up routine with correct technique that incorporates variations in grip, grip width & weight is a corner stone to lat, back, shoulder, arm, upper body development. Seated Low Cable Row w/Handles- 3-4 Sets x 8-12 Reps . Watch & Listen to the video for the instructions for reps Shred: 4 sets, rest 30 seconds between sets Bulk: 4 sets, rest 45 seconds between sets I did push-ups and pullups between the sets of lungs. Standing Calf Raises 3 sets of 8-10 reps. Superset #4 Old School. SINGLE ARM FACE PULLS– 4 sets / 6 reps per arm / 30 sec rest. Best Lower-Body Superset Combos. Dumbbell Bench Press and Wide Grip Pull-ups to Front 3 sets of 10-12 reps. Superset #3. The traditional superset is a series of two sets performed back to back for agonist/antagonistic muscle groups with little to no rest. Face Pull / Incline Dumbbell Bench Press. Machine High Row- 3-4 Sets x 8-12 Reps . Superset 1 1A Pull-up. For example, complete one set of wide-grip pullups and then a set of pushups, rotating back and forth between the two until all sets of each are completed. View Entire Discussion (6 Comments) ... if I can do 3x8 pull ups then I should progress to weighted pull ups or L-Sit Pull up or Typewriter. - Pull-ups - 100 - Push-ups - 200 - Sit-ups - 300. Superset – 3 sets leg extension and leg curl 10-15 reps, no rest. "Grouping a push with a pull is the best way to use a superset. In the third superset, you’ll be pushing and pulling your bodyweight to get an excellent upper body workout. High Incline Dumbbell Press SS with Barbell Row. For example, the first superset for your upper body has you doing a pull … Pull-ups. Pull-up and triceps dip. Superset 2 dip and chin up. Deadlifts are one of the most taxing movements on the body. Close Grip Pull-down w/Handles- 3-4 Sets x 8-12 Reps . Step ups Glute-ham raise. That means a reverse grip—your palms facing you. Already have your workout areas where you will be supersetting setup ahead of time; Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. Also, note that you’ll be doing chin-ups rather than pull-ups for this exercise. Here’s To Healthy Shoulders. After you run through one run of the program you could switch the grip. Maximally loaded supersets using short rest periods can skyrocket your anabolic hormone response during and after exercise. Single Arm Dumbbell Row / Barbell Bench Press. I used to do a lot of weighted dips and pull ups but now I practice them much less. Rack Pull / Chin-Up Superset The rack pull is considered a spinal compressive movement and the chin-up a decompression movement. BANDED PUSH-UPS– 4 sets / 8 reps / 60 sec rest. Vertical push to vertical pull supersets (deltoids and lats) Barbell overhead press Lat pulldown. fitMemphis Free fitness and health advice online and in print!!! 1B. Superset 2 incline dumbbell press with bent over rows. Structure each workout so that you superset -- shuttling between exercises without rest -- between a pullup and pushup exercise. Superset #4. The chin-up has a bit more bicep involvement during the move. Perform 8-12 reps of each exercise for 3-4 supersets. Machine Incline Curl- 3-4 Sets x 8-12 Reps . If you’re unable to perform bodyweight pull-ups opt to use the assisted pull-up machine or use a resistance band to assist with your bodyweight pull-ups. Superset 5 – Cable Crossover and Push-Ups: This is the last superset. For hypertrophy I prefer to work each pattern (pull-push) alone. Using some face pulls in conjunction with deloading your heavy pushing movements can be a game changer for shoulder health. Flat Bench Dumbbell Press SS with Bent Over Dumbbell Row. The lat pulldown machine is not a good substitute. Machine overhead press Close grip lat pulldown. However, I don't see the harm in using a lighter deadlift weight and supersetting with bodyweight pull ups. Superset #1. Step 2. This superset has a really big advantage as well, you can do both exercises in a really small space, preferably at a cable crossover station, the transition from one exercise to the other is barely any effort at all. I think it'd be great conditioning, as long as you prioritize form. Pull-ups are one of the great back exercises, and it’s a best way to warm up all of the muscles on your back. See the workout. Single leg squat with single leg deadlift. For superset 1, you’ll perform 6 deadlifts the move right into a … Hip Thrust / Alternating Forward Lunge. If you go heavy and create as much tension as possible through your lats and back on the dead, the pull-ups should really become challenging quickly. Best Upper-Body Superset Combos. The best 3 Superset compound workouts Examples Chest & Arm (Tricep) Superset Compound Workout. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. Remember, Pull -> Push! Example Primer Superset Using Face Pull and Banded Push Ups. Superset #3. Machine High Curl- 3-4 Sets x 8-12 Reps . To perform this appropriately, make sure to lead with your shoulders and squeeze your elbows into your side. I only superset antagonist exercises when training for strength (1-5 rep range). Superset #2. Your shoulders and hips will thank me later! Or bench press for 10, followed by some seated rows. Pull Up / Barbell Standing Overhead Press. Menu. A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. Posts about 2nd superset–pull-ups written by drewroberson8. 1. Back in 2011 I would do pull ups with an extra 35-40# but just the other day I did a workout with just an extra 10#. Arnold (dumbbell) press Two dumbbell pullover. 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