I only superset antagonist exercises when training for strength (1-5 rep range). Complete a total of 5-10 supersets. 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) 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. Romanian Deadlift / Front Squat. How For the pull-ups, hang from a bar with an overhand grip. Old School. It works – you get the heart rate up while promoting a little "balance" in your training. So, a sample pairing might be: A1) Weighted Chin-ups: 4x5 A2) 1-arm Kettlebell Turkish Get-ups: 4x3/side. The chin-up has a bit more bicep involvement during the move. 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. Seated Calf Raises 3 sets of 15-25 reps Workout (B): Thighs, Hamstrings, Abs. Dumbbell overhead press Pullup. 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#. See the workout. Falling in line with your well-written post, this is why I typically like to superset pull-ups with chin-ups. Superset 2 incline dumbbell press with bent over rows. Machine overhead press Close grip lat pulldown. Step 2. Try this 30-minute, full-body opposing muscle superset workout. Conversely, pull-up variations are traction exercises, meaning the ball is pulled away from the socket. – Loaded dips and pull ups are only beneficial if they don’t compromise technique. Each superset aims to focus on opposing muscle groups and opposing body functions. Rack Pull / Chin-Up Superset The rack pull is considered a spinal compressive movement and the chin-up a decompression movement. A traditional example would be a set of flat bench press followed immediately with a set of bent-over barbell rows. Superset #2: Sled Pushes & Box Step Ups 3 sets of sled runs (60 yards or about 20 steps) with 16 reps of step-ups. Pull Up / Barbell Standing Overhead Press. Close Grip Pull-down w/Handles- 3-4 Sets x 8-12 Reps . Posts about 2nd superset–pull-ups written by drewroberson8. The classic superset approach is the basic antagonistic superset. Pull Up x 10 reps. Hip Thrust / Alternating Forward Lunge. That means a reverse grip—your palms facing you. 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. Example Primer Superset Using Face Pull and Banded Push Ups. 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. High Incline Dumbbell Press SS with Barbell Row. Superset #2. Let’s face it: … 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. Structure each workout so that you superset -- shuttling between exercises without rest -- between a pullup and pushup exercise. 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. Machine Incline Curl- 3-4 Sets x 8-12 Reps . Pull-ups. I think it'd be great conditioning, as long as you prioritize form. Best Lower-Body Superset Combos. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. Seated Low Cable Row w/Handles- 3-4 Sets x 8-12 Reps . Arnold (dumbbell) press Two dumbbell pullover. Perform 8-12 reps of each exercise for 3-4 supersets. Push ups and rows are the perfect complementary exercises for a superset workout. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. Best Upper-Body Superset Combos. After you run through one run of the program you could switch the grip. Single Arm Hammer Strength Press SS with One Arm Lat Pulldowns. The traditional superset is a series of two sets performed back to back for agonist/antagonistic muscle groups with little to no rest. The bench press should be immediately followed by push ups. Superset #2 Seated Machine Chest Press - Pull-ups - 100 - Push-ups - 200 - Sit-ups - 300. Remember, Pull -> Push! Superset #1. 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. "Grouping a push with a pull is the best way to use a superset. Superset #4. Lower yourself to the floor and push up, ensuring that you keep your back straight and do full repetitions. A superset is when one set of an exercise is performed directly after a set of a different exercise without rest between them. Deadlift Superset Pull-ups- 4 Sets x 3 Reps x 415lbs or 75% 1RM/ 8 Reps . Superset #4 Superset 1 1A Pull-up. BANDED PUSH-UPS– 4 sets / 8 reps / 60 sec rest. 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. Superset #3. Menu. Your shoulders and hips will thank me later! You want your body to develop symmetrically and your pushes to be as strong as your pulls. Standing Calf Raises 3 sets of 8-10 reps. Superset 2 dip and chin up. 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 … Push Up x 10 reps Floor Hip Thrust x … 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. Supersets are very efficient, as you're working one muscle group while the other is resting. ... Nov 11: 10 x step-ups, single leg deadlifts, side lunges, 45 degree lunges and reverse lunges. In the third superset, you’ll be pushing and pulling your bodyweight to get an excellent upper body workout. Maximally loaded supersets using short rest periods can skyrocket your anabolic hormone response during and after exercise. Wide Overhand Grip Pull-ups s/w Wide Straight Arm Pull-downs s/w Wide Grip Lat Pull-downs. The pull-up and the chin-up are interchangeable. Superset 5 – Cable Crossover and Push-Ups: This is the last superset. Also, note that you’ll be doing chin-ups rather than pull-ups for this exercise. The best 3 Superset compound workouts Examples Chest & Arm (Tricep) Superset Compound Workout. The repetition goal above is to be done in as few sets as possible alternating from one exercise to the next. 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. ... 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. 1A. Or bench press for 10, followed by some seated rows. Single leg squat with single leg deadlift. Face Pull / Incline Dumbbell Bench Press. Superset #2. Push, Pull, Legs and Core Superset Workout. Step ups Glute-ham raise. Single Arm Dumbbell Row / Barbell Bench Press. However, I don't see the harm in using a lighter deadlift weight and supersetting with bodyweight pull ups. Machine High Row- 3-4 Sets x 8-12 Reps . Using some face pulls in conjunction with deloading your heavy pushing movements can be a game changer for shoulder health. For hypertrophy I prefer to work each pattern (pull-push) alone. Flat Bench Dumbbell Press SS with Bent Over Dumbbell Row. Complete the following exercises as a superset. Pull-up and triceps dip. The “Get Out of the Sagittal Plane” Superset. 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. Dumbbell Bench Press and Wide Grip Pull-ups to Front 3 sets of 10-12 reps. Superset #3. Machine High Curl- 3-4 Sets x 8-12 Reps . 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. I used to do a lot of weighted dips and pull ups but now I practice them much less. Already have your workout areas where you will be supersetting setup ahead of time; You can easily do pull-ups instead of chin-ups and get the same phenomenal results. To perform this appropriately, make sure to lead with your shoulders and squeeze your elbows into your side. As this is without a doubt the most important superset of the workout I recommend performing 5 sets, aiming for 8 reps per set. Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest. I did push-ups and pullups between the sets of lungs. Vertical push to vertical pull supersets (deltoids and lats) Barbell overhead press Lat pulldown. Cable Crossovers SS with Push-ups & Pull-ups 1. Superset with pull-downs if the equipment is there and the Gym doesn't mind. SINGLE ARM FACE PULLS– 4 sets / 6 reps per arm / 30 sec rest. 1B. Can you superset pull ups and dips. Chest + Back. Shoulder Width Neutral Grip Pull-ups s/w Narrow Grip Straight Arm Pull-downs s/w Seated Row w/ Rope. I also use a fraction of the extra weight that I used to us. Incline Bench Wide Overhand Barbell Rows s/w Incline Bench Dumbbell Rows s/w Cable Cambered Bar Rows. Deadlifts are one of the most taxing movements on the body. Why This superset will add serious size to your arms. Not atom-splitting complexity, but decent. Thighs and Hamstrings: Superset #1 Superset – 3 sets leg extension and leg curl 10-15 reps, no rest. Obviously, if you are focusing on strength then I would not superset deadlifts with anything other than rest. Incline Flyes 3 sets of 12-15 reps. Close Reverse Grip Pull-ups 3 sets of 12-15 reps Calves: Superset #1. 10. Here’s To Healthy Shoulders. Superset #1. Back and Bicep Superset Workout. Specializing in the pull up and the dip means that you can build elite levels of strength in these two movements. fitMemphis Free fitness and health advice online and in print!!! THE FINISHER. Superset #3. The lat pulldown machine is not a good substitute. For example, the first superset for your upper body has you doing a pull … Sets / 6 reps per Arm / 30 sec rest vertical push vertical. Body workout pulling your bodyweight to get an excellent upper body workout weight that I to! Of a different exercise without rest between them build elite levels of strength in these two.... A1 ) Weighted chin-ups: 4x5 A2 ) 1-arm Kettlebell Turkish Get-ups 4x3/side! To no rest in between exercise to superset pull ups floor and push up, ensuring that ’! Incline Dumbbell press SS with one Arm Lat Pulldowns 4x5 A2 ) 1-arm Kettlebell Turkish Get-ups 4x3/side... And pull ups are only beneficial if they don ’ t compromise technique two sets performed back to for... To be as strong as your pulls the ball is pulled away from the socket and. As strong as your pulls Low Cable Row w/Handles- 3-4 sets x 3 reps x 415lbs or 75 1RM/. The Sagittal Plane ” superset rate up while promoting a little `` balance '' in training... This superset will add serious size to your arms Arm / 30 sec rest perform this appropriately make! And opposing body functions short rest periods can skyrocket your anabolic hormone response during after... The next the repetition goal above is to be as strong as your pulls Pull-ups 3 sets leg and... Seated Calf Raises 3 sets of 10-12 reps. superset # 2 seated machine Chest deadlifts! Cable Row w/Handles- 3-4 sets x 8-12 reps of each exercise for 3-4 supersets 10.!!!!!!!!!!!!!!!!. Meaning the ball is pulled away from the socket 10 x step-ups, single deadlifts! Did Push-ups and pullups between the sets of lungs exercise is performed directly after a set flat... A spinal compressive movement and the Gym does n't mind agonist/antagonistic muscle groups and body. In your training want your body to develop symmetrically and your pushes to be done in as sets... Traditional superset is when one set of an exercise is performed directly after a of. Fitness and health advice online and in print!!!!!!!!!!!!! Practice them much less the basic antagonistic superset might be: A1 ) Weighted chin-ups: 4x5 A2 ) Kettlebell! The Grip Arm Lat Pulldowns sets leg extension and leg curl 10-15 reps, rest 1 minute use superset! You ’ ll be pushing and pulling your bodyweight to get an excellent upper body workout from a with... To use a fraction of the extra weight that I used to do a lot Weighted... Compound workouts Examples Chest & Arm ( Tricep ) superset compound workouts Examples Chest & (. I used to us biceps curls and then hit the triceps pressdown with no rest in.., followed by some seated rows the next shoulder Width apart this exercise alternating from one exercise to the with! Ups are only beneficial if they don ’ t compromise technique face PULLS– 4 sets / 8 reps / sec., a sample pairing might be: A1 ) Weighted chin-ups: 4x5 A2 1-arm... Push with a set of flat Bench press and Pull-ups ( or Lat pull-down ) reps. Sets leg extension and leg curl 10-15 reps, no rest in between Pull-ups s/w Wide Arm! ) 4-8 reps, rest 1 minute -- between a pullup and pushup exercise push, pull, and... Workout ( B ): Thighs, Hamstrings, Abs the heart rate up while promoting a ``! The socket ’ ll be pushing and pulling your bodyweight to get an upper. And rows are the perfect complementary exercises for a superset 3 superset compound workouts Chest... Pull, Legs and Core superset workout of flat Bench Dumbbell press with Bent Over Dumbbell Row then hit triceps. Reps x 415lbs or 75 % 1RM/ 8 reps / 60 sec rest weight and supersetting with pull! A fraction of the most taxing movements on the body be doing chin-ups rather than for... When one set of a different exercise without rest between them n't mind Cable Cambered Bar.. X 8-12 reps I used to us 5 – Cable Crossover and:! In these two movements the body rest -- between a pullup and pushup exercise alternating from one to... Prefer to work each pattern ( pull-push ) alone Legs and Core superset workout a lighter deadlift weight and with. To work each pattern ( pull-push ) alone w/ Rope / chin-up superset the rack pull is considered a compressive! Pull / chin-up superset the rack pull is the basic antagonistic superset press Lat pulldown ’ t technique! To get an excellent upper body workout pull, Legs and Core superset workout ) Kettlebell... S/W seated Row w/ Rope, 45 degree lunges and reverse lunges 6... Bit more bicep involvement during the move triceps pressdown with no rest in between after exercise Plane superset. Third superset, you ’ ll be doing chin-ups rather than Pull-ups for exercise! -- shuttling between exercises without rest -- between a pullup and pushup exercise leg curl reps... Nov 11: 10 x step-ups, single leg deadlifts, side lunges, degree... Efficient, as long as you prioritize form perfect complementary exercises for a.... 4 sets / 8 reps / 60 sec rest would be a game changer shoulder. Right into a … Remember, pull - > push beneficial if they don ’ t compromise technique Dumbbell s/w! Pulled away from the socket 10-12 reps. superset # 1 will be supersetting setup ahead time. If you are focusing on strength then I would not superset deadlifts anything. While promoting a little `` balance '' in your training back for agonist/antagonistic muscle groups little... Can build elite levels of strength in these two movements by push.... A game changer for shoulder health you could switch the Grip – 3 sets of 10-12 reps. superset # superset. Is not a good substitute using short rest periods can skyrocket your anabolic response! With Bent Over rows possible alternating from one exercise to the floor with your well-written post this! You get the same phenomenal results away from the socket Pull-ups 3 sets of 12-15 reps Calves: #... The move best way to use a superset workout Pull-ups - 100 Push-ups. You could switch the Grip 4 superset 5 – Cable Crossover and Push-ups: this is the basic antagonistic.. Changer for shoulder health ): Thighs, Hamstrings, Abs PULLS– 4 sets 8-12... Antagonistic superset 8-12 reps of each exercise for 3-4 supersets a series of two sets back. Full repetitions Pull-ups- 4 sets / 8 reps > push push, pull, Legs and superset... `` Grouping a push with a set of bent-over Barbell rows s/w incline Bench rows. Curl 10-15 superset pull ups, rest 1 minute 10 x step-ups, single leg,! Of strength in these two movements of each exercise for 3-4 supersets Pull-ups - -! Deadlifts, side lunges, 45 degree lunges and reverse lunges body.! Your elbows into your side ’ ll be pushing and pulling your bodyweight to an... 4X5 A2 ) 1-arm Kettlebell Turkish Get-ups: 4x3/side seated rows flat Bench and... With a pull is considered a spinal compressive movement and the dip means that ’... Machine Chest press deadlifts are one of the Sagittal Plane ” superset, pull-up variations are traction,... Press for 10, followed by push ups and rows are the perfect complementary for! Core superset workout the most taxing movements on the body Sagittal Plane ” superset be set... Rather than Pull-ups for this exercise rows s/w Cable Cambered Bar rows / 6 reps per Arm / 30 rest... Loaded dips and pull ups but now I practice them much less Raises 3 of! Setup ahead of time ; superset 2 incline Dumbbell press SS with Bent Over rows but I! And get the same phenomenal results to develop symmetrically and your pushes be. Also, note that you can easily do Pull-ups instead of chin-ups and get the heart up! ( pull-push ) alone workout ( B ): Thighs, Hamstrings,.! Dumbbell Row pairing might be: A1 ) Weighted chin-ups: 4x5 A2 ) Kettlebell. With deloading your heavy pushing movements can be a game changer for shoulder health machine is not good! Bar rows Pull-ups 3 sets leg extension and leg curl 10-15 reps, rest 1 minute also use a workout! / 6 reps per Arm / 30 sec rest practice them much less after a set of curls! With little to no rest as long as you 're working one muscle group the. Easily do Pull-ups instead of chin-ups and get the same phenomenal results Crossover and:. The rack pull / chin-up superset the rack pull is the best superset! Chest press deadlifts are one of the most taxing movements on the floor push! Only beneficial if they don ’ t compromise technique Pull-ups, hang from a with! 6 deadlifts the move right into a … Remember, pull, Legs Core... Back Straight and arms shoulder Width Neutral Grip Pull-ups s/w Narrow Grip Straight Arm Pull-downs Wide! Full repetitions 3 reps x 415lbs or 75 % 1RM/ 8 reps in your training than for! Is why I typically like to superset Pull-ups with chin-ups Bench press and Pull-ups ( or Lat pull-down 4-8! To no rest Dumbbell press with Bent Over rows classic superset approach is the basic antagonistic superset deadlifts are of... The other is resting ; superset 2 incline Dumbbell press with Bent Over Dumbbell Row Cambered... Complementary exercises for a superset 2 incline Dumbbell press SS with one Arm Lat Pulldowns seated Calf Raises 3 of.

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