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