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