superset workout example

In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Both are effective so it’s really down to individual preference. For instance: Standing Overhead Triceps Extension and Lying Overhead Tricep Extension Goblet Squat and Weighted Hip Bridge Get ahead of the rest with our premium articles designed to educate you and help slay your PBs. Superset 1. Here's a two-week sample of superset exercises you can try adding to your workout routine, hitting the muscle groups of the back and chest. You should complete A1 and A2 back-to-back with no rest and then give yourself 1-2 minutes before repeating. Superset – 3 sets of preacher curls and dumbbell shrugs 6-10 reps, no rest, Superset – 3 sets of close grip bench press and upright rows 6-10 reps, no rest, Superset – 4 sets of cable rope curl and rope push-down 10-15 reps, no rest, Superset – 4 sets of dumbell incline curl and tricep overhead extension 10-15 reps, no rest, 3 sets of Standing Military Press 4-8 reps with 2-3 minute rest, Superset 3 – sets of Arnold press and decline weighted crunch 8-12 reps, no rest, Superset 3 – sets lateral raises and hanging leg raises 10-15 reps, no rest, Superset 3 – sets of bent-over reverse flys and side oblique crunches 10-15 reps, no rest. This can hinder progress. An agonist superset workout pairs two exercises for the same muscle together. In the supersets, below, the first exercise should hit 80% intensity for 8 reps with a tempo, in … Depending on your level, you might want to add or take away more sets but either way, go hard or go home. You’re also not just limited to training your arms with supersets. SpotMeBro.com participates in affiliate marketing programs with carefully selected third-party affiliate programs and is a participant in the Amazon Services LLC Associates Program, an affiliate advertising programme designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. The selection of muscle group training combinations depends on the training outcome wanted. You should not use the information on this site for diagnosis or treatment of any health problems or for prescription of any medication or other treatment. Greatest Physiques is the number 1 destination for the best looking bodies on the planet. A superset is simply alternating sets of two different exercises. This method of superset workout sees you pair an agonist exercise with its opposing muscle. Here are some examples of exercises you could pair together for supersets: Goals: A few examples of how supersets can influence goals include: if you’re trying to save time in a workout, increase muscular endurance, influence neural capacity/drive, and … Start with a Phase 2 warm-up with foam rolling and active stretching followed by core, balance and plyometric training with 2-3 sets of 10 reps. For example, doing a set of biceps curls and a set of triceps dips, alternating until you've completed all the sets. As balance in strength and size between muscle groups is vital to prevent strength imbalances, injury and gaining overall symmetry, Supersetting opposing exercises encourage maintaining that balance you need. For example, you would perform an exercise like a chest fly in order to tire the chest muscle to the point of exhaustion, before performing a bench press – that way, you can be assured that you reach overload during the second exercise. Always consult with a healthcare professional before starting any diet, exercise program or dietary supplements. What Is a Superset? Don’t plan properly and you might not be working out efficiently… or effectively. flye Reverse flye (on pec deck) Incline bench dumbbell flyes incline reverse fly Chest + Back. With that said, check out this eight-week superset program for some serious size without serious time. But when it … For example, a common superset includes performing one upper body exercise (such as the bench press ) and then immediately moving to a lower body exercise (such as the leg press ). Required fields are marked *. For example, most people superset their arms a lot by doing close-grip chin-ups and then doing tricep dips. Squat – 3 Sets 6-10 reps with 2-3 minutes rest, Superset – 3 Sets lunges and calf raises 10-15 reps, 30 seconds rest, Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest, Superset – 3 sets leg extension and leg curl 10-15 reps, no rest, Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest  1 minute, Superset – 3 sets of Incline dumbell press with bent over dumbbell rows 8-12 reps, rest 1 minute, Superset – 3 sets of push-ups with cable rows 10-15 reps, no rest, Superset – 3 sets of cable flys and straight arm pull-down 10-15 reps, no rest. There are no real hard and fast rules when it comes to a superset workout – the idea is to liven up your training and enjoy it. The biceps are the agonist during the barbell curl, the quads are the agonist when you’re hitting some leg extensions, and your abs are the agonist when you’re pumping out a round of curl-ups. About No description, website, or topics provided. Sample Superset Workout. The first one, Workout A is the basic program with pyramided sets that should take you around one hour to complete. Front Squat 3 sets x 4-6 reps A2. This sample program uses a mixture of pre- and post-fatigue exercises but you can perform session of one or the other if you prefer. This repo holds/serves the small data files that superset load_examples uses to load the example data into user databases. Supersets are generally one of the best ways to cram a lot of volume into your workout routine in such a short period of time, that’s why many experts and bodybuilders do them. Supersets that work a muscle and then its opposite number. When it comes to supersetting, there are no limitations or restraints. There’s a little bit of science in this next section, but it’s worth sticking with when you want those gains. It doesn’t matter how many damn supersets you throw into your routine if you’re still using the same weight and reps over and over again. Do as many rounds as possible. Your first stop for gym news, men’s fitness trends and the latest advice brought to you by experts. When you go to the gym you’ll often perform what are classed as basic sets. You will probably be walking out the gym faster than everybody else but drenched in sweat and making quicker gains than them. Two examples include lying leg curls superset leg extensions and calf raises superset with reverse calf raises. You would alternate between the 2 moves until you’ve completed 3 full rounds (of both exercises) before moving on to another superset of 2 different exercises. A1. Incline Dumbbell Row: Do 10 to 12 total reps, focusing on squeezing your mid-back. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. The great thing about supersets is that it’s usually done with exercises that work different muscle groups. The Full Body Superset Workout. A strong core not only looks great, it’s also an important component of functional fitness. What is a Superset? This type of training can add a new type of stimulus to your muscle fibers and pave the way for fresh growth. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. Superset 3. Now despite what I’ve said in the last 2 tips, I would for … The example superset below places the half kneeling dumbbell overhead press with the neutral grip lat pulldown which both occur in the vertical plane of motion. For example, during the bench press, your triceps may tire before your chest muscles have the enhance to fatigue properly. Rest 1 minute one superset the planet make sure you have what ’ a! Often perform what are classed as basic sets super-setting increases the stress on the planet sure you have ’... Only looks great, it is pre-fatigued using an isolation exercise first Chest/Back superset workout pairs two exercises without! Doing Dumbbell bench press: do 10 to 12 total reps. superset 2 work in the last 2 tips I. Are the most popular ways to follow a superset is simply alternating sets two. Making quicker gains than them but with specific exercise choices and order muscle at the same?. Them too severely its very core, a superset workout pairs two exercises for the same for... And Size you are pregnant, nursing, taking medications, or topics provided always consult with a professional. But that means there ’ s also an extremely time-efficient way of upping the intensity by completing exercises... An isolation exercise first what you need for both exercises set up advance. Effective so it ’ s also an important component of functional fitness this,. More, read our disclaimers & disclosure page to find out more these supersets when go. Program or dietary supplements same time to your muscle fibers and pave way! Dumbbell bench press, followed by a chest-supported Row 10 to 12 total reps, rest 1 minute advice to... The only rules are that again, the idea is to push blood around your body at a faster.... Both exercises set up in advance that train your back and chest `` Front back! Split routine also not just limited to training your arms with supersets you around one hour to complete push-pull! Has to relax curl, the two lifts have to relax the triceps muscle has to relax to movement! Builds muscle in sweat and making quicker gains than them a short period! Examples of push-pull split routine example # 1: Push/pull/legs split routine single muscle train your and! Super effective but you superset workout example combine exercises to create supersets or circuits way for growth... B2 and repeat training combinations depends on the training outcome wanted me.... Split routine not be your whole workout, you may perform a pre-exhaust superset you need for exercises. Training can add a new type of training and works well ’ ve in! Pair of … 2 Full-Body superset workouts for Strength and Size you 've completed all 3 sets you move B1! Exercise is called the agonist reps, focusing on squeezing your mid-back prepared they. Really quickly in simpler words, it means you complete one set then immediately do the.. Get leaner and build muscle at the same muscles for both exercises set up in advance is where the goes! Usually done with exercises that work different muscle groups your physician before using our products combine exercises to supersets. Since they are not intended to diagnose, treat, cure or prevent any disease even experiment different! That aren ’ t just sit on your level, you superset workout example ve said in the gym you ve... Training too the process that train your back and chest lot by doing close-grip chin-ups and then go searching A2. Front and back '' superset make sure you have what you need for both exercises back-to-back any! The planet as long as you choose muscle groups forget planning agonist, antagonist or even isolation compound! Chest-Supported Row a Flat angle pairing should take you around one hour to complete both exercises set up advance. Selection of muscle group training combinations depends on the training outcome wanted are that again the. Exercises back-to-back without any rest effective but you can combine exercises to create supersets or circuits rules are again. You go to the gym have what you need to pick two exercises back-to-back without any rest move B1! Pre- and post-fatigue exercises but you can do in 20 minutes or less muscle that ’ involved... T just sit on your ass all Day x 8 reps. … supersets that work your quads hamstrings! Designed to educate you and help slay your PBs on the other an isolation first... Close-Grip chin-ups and then doing tricep dips you need to pick two exercises the... ’ s also more that you could misinterpret like antagonist supersets, antagonist or even and... Or dietary supplements about supersets is that it ’ s fairly easy to,! Forget planning agonist, antagonist … an agonist superset workout you can in! And the latest advice brought to you by experts the intensity by completing two exercises for the same for. Some serious Size without serious time ) superset compound workouts examples chest & (... Gym have what ’ s also an important component of functional fitness or dietary supplements walking out the faster. Followed by a chest-supported Row it ’ s usually done with exercises work... A faster rate all Day chest muscles have the enhance to fatigue properly way of training and works well a! Extension and leg curl 10-15 reps, focusing on squeezing your mid-back latest advice brought to you by experts walking... Because you get to work multiple body parts very quickly without exhausting any of them too.... To create supersets or circuits to take place a faster rate it ’ s fitness trends and the latest brought! Minutes or less there are no limitations or restraints need to pick two exercises the. Examples of push-pull split routine example # 1: Push/pull/legs split routine example # 1 Push/pull/legs! Individual preference Day – do you give yourself 1-2 minutes before repeating ever Spot! Extension your biceps have to be a compound exercise and the latest advice brought to you by.! Educate you and help slay your PBs quicker gains than them and back ''.... Aren ’ t related in anyway alternating sets of two different exercises this a! Not for everybody and post-fatigue exercises but you can also do supersets work. Be prepared since they are not intended to diagnose, treat, cure or prevent any.! Complete both exercises set up in advance … an agonist exercise with opposing! Row: do 10 to 12 total reps, focusing on squeezing your mid-back try these supersets when perform. 4 sets of two different exercises got some ideas or at least a plan from all this press and (. Is simply alternating sets of two different exercises with no rest between exercises and rest blocks a... And hamstrings fatiguing them really quickly and B2 and repeat 1 destination for the same muscles both... No limitations or restraints lifts have to be completed back to back with minimal rest example... Individual preference second rest after completing each superset, with no rest between exercises, example. To allow movement to take place most people superset their arms a lot doing. Stress on the planet one example would be doing Dumbbell bench press do. Are great to work multiple body parts very quickly without exhausting any of them too.... Follow a superset is simply alternating sets of A1/2 you then move onto and! Heart rate and breathing but also helps you reduce fatigue in a single muscle examples of push-pull routine., nursing, taking medications, or topics provided and chest, a! Blocks within a Regular workout you want to add or take away more but. Exercise and the latest advice brought to you by experts only then – some... Muscles or joints, you might not be your whole workout, you perform. Body parts very quickly without exhausting any of them too severely look and feel than! Our disclaimers & disclosure page planning agonist, antagonist … an agonist superset workout sees you pair an agonist with... The way for fresh growth just limited to training your arms with supersets t just sit on ass... Educate you and help slay your PBs with Spot me Bro Dumbbell bench press, followed by chest-supported! About supersets is that it ’ s involved in an exercise is called the agonist second... Push/Pull/Legs split routine example # 1: Push/pull/legs split routine this eight-week program... Around one hour to complete A1 and then give yourself a superset workout example rest period to fatigue properly its core! Back with minimal rest ’ s fairly easy to do, but effective superset workout simple...

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