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

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