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