This phenomenon may be due to greater inhibition of the opposing muscles. This dropset-powered back idea builds critical mid-back strength while also developing rear delt and rotator cuff muscle. University of Wisconsin-Parkside (Kenosha, WI) researchers found that when subjects did a six-second isometric hamstring curl before doing an explosive vertical jump, quadriceps force production was increased by nearly 15% as compared to when they did the jump without the leg curl. Build critical back strength and power and shoulder-saving rear delt muscle with this series. Take advantage of that and train both your back and rear delts together in a move that builds serious muscle and promotes long-term shoulder health, too, the Incline Row to Fly Superset Series, from Men's Health fitness director Ebenezer Samuel, C.S.C.S. The barbell bench press. For example, this 2017 study by Paz and colleagues compared agonist-antagonist supersets of the bench press and seated row. and Although the term “superset” refers to the consecutive performance of two different exercises with no rest between, the variation Schwarzenegger most cherished was the coupling of exercises targeting antagonistic bodyparts. For example, Bench Presses and Seated Cable Rows. That's right, if you do supersets correctly, you can burn 30% more calories after the workout is over, when you’re doing nothing. Now that we’re past the first two exercises, it is time to one up … Although it may elicit head-scratching at even the most hardcore gyms today, the practice of supersetting bodyparts was quite common a few decades ago, and its greatest proponent was none other than Arnold Schwarzenegger. "Get the entire series in your workouts," says Samuel. 2010 Oct;24(10):2632-40. Do 4 to 6 pair sof reps like this. The pullover/row combo also utilizes the pre-exhaust technique. Leg Day. Single Arm Hammer Strength Press SS with One Arm Lat Pulldowns. A superset, often called a “paired set” in the research, is when two exercises are done one after the other. Cable Crossover to Machine Low Row. If your pecs aren’t fully pumped after the last superset, this “finisher” will certainly do … Again, choose whatever versions of the below exercises you like, and they don’t have to be the same ones you did yesterday. Maintain the squeeze on one arm, then do a single-arm rear delt raise with the other. In fact, Australian researchers reported that when trained athletes performed rows before doing a bench press throw, they had significantly more power on the bench press throw than when they did it without first doing the rows. Do 2 sets of each superset/extended set pairing, using any version you prefer of each exercise. … This means you can get a core workout without even needing to target those muscles directly. When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle – which meant using different angles on the bench and both dumbbells and barbells. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. Lower down by drawing the elbows down until they are parallel with the bench (or until they touch the floor if you’re working on the floor). Smith Machine Bench Press Smith Machine Bent Over Rows. Wide grip (pec) dips Pull ups or Chin ups. High-to-Low Cable Fly. These days, the term superset is used more loosely, though I still prefer to pair opposite muscle groups. 4 sets of 10 reps Dumbbell Tricep Extensions; Lat Pulldowns; Superset C. 4 sets of 25 reps Pushups in the Sling Shot; Face Pulls; 90 seconds of rest should be used after each superset (so 11 rest periods in total). Superset #2 is a chest press and a bent over row. Follow that with an incline bench press combined with a standing barbell bent over row, and then do a lat pull down combined with dumbbell chest press. Simple as that. This way, when you hit fatigue on the second exercise, you know it's because the target muscle group is fatigued, not due to a smaller muscle group being fatigued. And you simply can't go heavy on the rear delt flies if you want to execute them well." Reps: 6-10. 2010 Oct;24(10):2873-82. Bench press and bent over row (working chest and back) Leg extension and leg curl (working quadriceps and hamstrings) Wide grip pulldowns and close grip seated row (both back exercises with varying ranges of movement) Hammer curls and cable tricep extensions (biceps and triceps) Leg press & leg extension (post-exhaust … Although they both serve the same overall purpose, there are advantages to using each in a superset. How Hold the bar with a shoulder-width overhand grip. Hammer strength row machine Hammer strength chest press. Shoulder Width Neutral Grip Pull-ups s/w Narrow Grip Straight Arm Pull-downs s/w Seated Row w/ Rope. For example, most people tend to be far stronger on flat-bench presses than incline presses, so an extended set for chest would have you do incline presses to failure, then immediately switch to flat-bench presss with the same weight you failed on doing inclines. It's attacking your body in a way that builds the critical muscle strength you need too. Getting in some bench press and cable … Superset #4. Perform 3 sets of each exercise, 6-8 reps per set, except for any bodyweight moves you choose (pull-ups, push-ups, dips, etc. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Another study, this one from Canada, reported that when subjects did three supersets of rows and bench press using their four-rep max on each exercise, they were able to perform more reps on the second and third sets than when they did traditional sets. Using the same weight will allow you to feel the impact that pre-exhaust can have on your strength. Antagonist knockout training increases force and the rate of force development. You also attack your rear delts, too, because these smaller back muscles help drive what's called shoulder "extension," the act of moving your upper arms in line with your torso (and slightly farther back, too). This squat/lunge superset works by combining two compound exercises. Finish with a 5-second rear delt iso hold with both arms. Superset #3. Leg Day. But I’m not just doing this for the fun of it. Maintain the squeeze in your midback on one side. The final workout has you reverse the order of the previous workout. Lower down by drawing the elbows down until they are parallel with the bench (or until they touch the floor if you’re working on the floor). Because you’re stronger on the flat bench, you’ll be able to compete a few more reps despite hitting failure on inclines immediately before that. Superset of Bent-Over Rows and Deadlifts Supersets are very effective for building strength and muscle mass. Bench Press into Bent-Over Row. After the main bench press work, three superset clusters are done. Build muscle, burn fat and (added bonus!) In cases of muscle groups like biceps, two single-joint exercises will be used. Each workout will show you not just the benefits of the superset method itself, but the benefit of other techniques combined with supersets – techniques like pre-exhaust and extended sets, among others. Annual Meeting of the National Strength & Conditioning Association, 2011. Earlier we mentioned that the lateral raise is the best isolation exercise … Shoulders. Whatever schedule you choose, the combination of full-body training and supersets can’t be beat. We may earn a commission through links on our site. The researchers found that the superset group was not only able to complete their sets … Improve your training, nutrition and lifestyle with daily . 8; Bench press combined with lat-pulldown or row are classic supersets. The Knockdown, Drag-Out War on Saturated Fat, These 5 Guys Are Chasing the 'Helper's High', How to Nail That Text After the First Date, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Whenever you do a row exercise, you aggressively stimulate your mid-back muscles and your lats, keys to overall back development and strength. Squats, set #1 Chin-ups, set #1 This could be something like a bicep curl and a triceps extension. The first exercise in this lat-building superset is the Single-Arm Band Row. Bench Press: 3 sets of 6-8 reps. Push-Ups: 3 sets to failure. Build critical back strength and power and shoulder-saving rear delt muscle with this series. 45 degree bent over barbell row (aka “Yates row) Dumbbell bench press Two dumbbell bent over row. The Explosive Back Training with Supersets – Best Back Work Out Ever is a series of 4 supersets, each with 3 exercises. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? You'll need a bench and two sets of weights to do this move. So if you're going to superset a dumbbell bench press and a kettlebell row, do the row first; it'll activate all those stabilizing muscles around your shoulders and boost stability and enhance performance for the press, says Rusin. The below program consists of six workouts that I did on six consecutive days. Supersets can also be used to boost strength when training opposing muscle groups. Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. A superset is when two or more exercises hitting different muscle groups are performed in a row without rest between them. I love closed-chain exercises like the push-up and bodyweight row (aka the Australian pull-up) because they engage lots of stabilizer muscles in addition to the prime movers. J Strength Cond Res. Supplementation. Supersets aren’t to be confused with compound sets, which are two back-to-back sets performed for the same muscle group, such as dumbbell chest flies immediately followed by bench press. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. Rest times: 100 seconds between sets. That’s one rep. Rest for 60 seconds after the final rep, then repeat for a total of four supersets. The latter can limit your gains in muscle growth and strength. Now that we’re past the first two exercises, it is time to one up your game and move to the heavier, mass-building exercises. Perform the superset four times. Method 2 involves two exercises for the same muscle group done back-to-back with no rest; this is technically called a COMPOUND SET. Set up two sets of cables at a high height, with a medium to wide width. superset pull ups (10-12 reps) with lat pull downs (12-15 reps) - 5 sets superset bent over barbell rows (8-10 reps) with incline bench dumbbell rows (10-12 reps) - 4 sets superset seated close grip cable rows (10-12 reps) with single arm dumbbell rows (8-10 reps each side) - 4 sets Arms: A traditional example would be a set of flat bench press followed immediately with a set of bent-over barbell rows. Barbell Lunges Superset with Burpees. Record the weight used on each exercise, as tomorrow you’ll repeat these supersets in the opposite order. You may be able to find more information about this and similar content at piano.io, Build a Bigger Chest With This Bodyweight Workout, The Bear Plank Chest Press Chisels Out Your Pecs, This 15-Minute Workout Skips for Strength, How Men Over 40 Can Build Chest Strength Safely, Blow Up Your Back With This Gorilla Row Dropset, Cobra Kai's Tanner Buchanan Shares His Workout, Your Shoulders and Abs Will Love the V-Sit Halo. "We're trying to create a strong mind-muscle connection on those rows," says Samuel. A superset push/pull bodybuilding sorta day at Fortis Fitness. Repeat the pattern with another rep, this time doing the single row rep with the other arm. If you’re doing straight sets, then, your workout might look like this: Set #1 of the bench press; Rest 5 minutes The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. ); for these moves, go to failure regardless of how many reps that ends up being. Back-and-chest: When you do, say, a bench press or a pushup, you’re pushing something away from your torso. I first heard about this superset from the work of Christian Thibaudeau and John Rusin. The classic push/pull pairing doesn't get any better than this. Getting in some bench press and cable work. The following is a superset for your back that will pile on muscle like no other. Let’s say your bench-pressing. For example, if you do a set of squats and then a set of chin-ups, that’s called a superset. This is the pre-exhaust version of workout 3. "This is that kind of move.". Utilize a neutral grip and try to keep momentum out of the equation. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. (To download a workout to your mobile device, click on the workout title – Workout 1, Workout 2, etc.). When performing your bent over barbell rows reset the bar to the ground on each repetition (this is known as a ‘Pendlay row’). Barbell Squat + Walking Lunge. Consider these exercise pairings for an effective superset. Finally, do an inverted row combined with push-ups. On the second day of the program, you’ll simply swap the order of exercises, doing the chest exercise before the back move, abs before legs, biceps before triceps, and so on. Repeat on the other side. Lower the heavy dumbbells and grab lighter dumbbells or plate weights (or even water bottles. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. "You'll thank me later.". The king of chest exercises. 3. You can use a Smith Machine or a free weight Olympic bar (which weighs 20kg) then add the weight each side to a load which you can lift for 10 reps. Why The classic lift for a big back. You’ll use the same exact weight you used on each exercise yesterday, but now the exercise order is swapped. Those being of course the chest, and a large part of our back. Start with your chest on an incline bench, core tight, holding two dumbbells below your shoulders. Bench row and lunge; Triceps dip and deadlift; Circuits are great for increasing all-over muscle mass (rather than in a specific muscle group), because you’re … Follow that with an incline bench press combined with a standing barbell bent over row, and then do a lat pull down combined with dumbbell chest press. Cable Crossovers SS with Push-ups & Pull-ups. Take rear delt flies for example – most people just lie down on a bench and crank them out. In the superset group, subjects alternated between the two exercises whereas in the traditional set group the subjects first did 3 sets of bench press and then 3 sets of seated row. I suggest doing self-assisted chin-ups with one foot on a bench, and dips with your hands on a bench and feet on the ground, until you build more strength. Shoulders. Birddog Row . Flat Bench Dumbbell Press SS with Bent Over Dumbbell Row. Getting in some bench press and cable work. Superset 1: T-Bar Row and Two Arm Dumbbell Row. Barbell Bench Press vs Barbell Dead Row; The most common chest exercise is probably the bench press, which is a solid exercise for working the chest. Superset 3 Muscle-up and Pistol Squat. Because both of these exercises involve large muscle groups is best advise that you do this super set towards the beginning of your routine. To start a push/pull superset, start with a flat bench press combined with seated cable row. … Superset #2. Sets: 4. The “no-rest” policy of supersets also has physiological benefits, namely burning more calories – 30% more, to be exact, both during workouts and afterward, according to research from Syracuse University. Supersets are very effective for building strength and muscle mass. I’ve covered supersets extensively over the years through both articles and programming – from Super-Man to Super Shredded 8 – but never quite like this. Robbins, D. W., et al. As with Workout 5, do 2 sets each. For this workout, choose a weight on your first exercise that limits you to 4-6 reps, but don't attempt this weight on the second exercise; instead, use 50% of the weight used on exercise #1 for the second move, and take it to failure. Superset 1: Three rounds of ten reps each Push-up Pull-up. Incline Barbell Press 45 degree bent over barbell row (aka “Yates row) Dumbbell bench press Two dumbbell bent over row. Grab … In this version of compound sets, we’ll do a multijoint exercise first followed by a single-joint movement (again, for that same muscle group). By “easier” I don't necessarily mean the exercises are truly easier; rather, they just happen to be more biomechanically advantageous than the variation you just did. Superset training offers a multitude of benefits. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. This routine involves compound sets where two exercises for the same muscle group are done back-to-back. "So by training those muscles first, we get more activation and stability for the movements that come after." Relatively speaking, this is the least taxing of all the techniques listed … Privacy Policy Both of these movements are great for developing thickness and all the knots that make your back look like mountains on a map. Push up Inverted row. Superset 2: Inverted Row and Bench Press Pairing pushes and pulls on the horizontal plane is more than balancing muscle groups. In Workout 5, you took advantage of moving from one exercise to a more biomechanically advantageous one. Exercise of the Week: DB Bench/Single-Arm Row Superset Get better at the sports you play and the life you lead at STACK. Do a single rep on the other. From these two versions, you can create an infinite number of workouts, as I'm going to show you over the course of six workouts. Do 2 sets of each exercise and use any version of each exercise you prefer. Meanwhile, you're building up your rear delts as you do this, adding visual depth to your arms and doubly securing your shoulder health. But it'll be worth it. “I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. All three supersets … By Ebenezer Samuel, C.S.C.S. Cable crossovers Seated cable row. Bench row and lunge; ... whereas with a super set or compound set you're increasing blood flow in a specific area of the body,” explains McCall. Superset #1. And by putting rear delt and mid-back moves together, it leaves you with a strong overall mid-back pump. Explosive Back Training with Supersets – Best Back Workout for mass Ever. Your mid-back muscles are critical for pulling your shoulder blades down and back, a nice safe position that improves your posture and helps protect your shoulder's rotator cuff tendons (oh, and it looks badass in a T-shirt too). Seated chest press machine Seated row machine. This is one of the toughest single arm rows around. This second superset will target the upper chest and the entire back musculature. This Incline Bench Superset Will Blast Your Back and Shoulders. You’ll see this repeatedly in the below workouts, even with smaller bodyparts like forearms (where I superset forearm flexion moves with the opposing forearm extension) and calves (where I pair calf raises with toe raises, the latter of which trains the anterior tibialis muscles on the front side of the lower leg). Barbell Bench Press vs Barbell Dead Row The most common chest exercise is probably the bench press, which is a solid exercise for working the chest. If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program. Superset with Dumbbell row: This is often performed on a bench, but I feel that I get a better range of motion by using a dumbbell rack for support. Dumbbell bench press Dumbbell row. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Overhead press and bent-over row. Doing two exercises with no rest can significantly cut your workout time down and get you out of the gym quicker. Let’s imagine that you’re pretty strong, and that you need a good 5 minutes of rest for your muscles to recover between sets of the bench press and barbell row. Terms of Use. You can do just that with this superset. One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset. Row both dumbbells back. To start a push/pull superset, start with a flat bench press combined with seated cable row. Trisets and giant sets are two other related techniques. My knowledge is your power – now it’s up to you to run with it and get the results.”, By logging in, you agree to Bowleg Media's Acute effect on power output of alternating an agonist and antagonist muscle exercise during complex training. You’ll also feel the muscle differently, and when used periodically, this method can lead to good gains in lean muscle mass. For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. Full-body training, as I’ve been telling anyone who will listen these days, is superior for burning fat while still allowing you to see gains in muscle size and strength. Pre-Workout – 1 scoop IMPACT IGNITER; During-Workout – 1 scoop AMINOCORE + (OPTIONAL) 1 scoop … Mountain Climbers Superset with Hanging Leg Raises Finally, the last superset to include is a core based cardiovascular exercise coupled with an intense core exercise on its own. Journal of Strength and Conditioning Research 24(4):1043-1051, 2010. Generally speaking, the legs are a popular body part to train. Chest – Back supersets Barbell Bench Press Barbell Bent Over Rows. Dead Lifts s/w Dre Rows s/w Unilateral Dumbbell Rows . Here’s the main advantage of supersets. Robbins, D. W., et al. 4 sets of 10 reps Incline Dumbbell Press; Barbell Bent Over Row; Superset B. Fatigue the pecs by doing flyes, then immediately hit the bench without rest. Ebben, W. P., et al. 1. Superset #3. I recommend performing 4 sets, aiming for 8 reps per set. Avoid using supersets on taxing movements. Incline BB Bench press & T-Bar row. Do 6 to 8 pairs of reps like this. RELATED: Exercise of the Week: DB Bench/Single-Arm Row Superset. For example, two chest exercises paired together, two back moves, two leg moves, to biceps moves, etc. The following is a superset for your back that will pile on muscle like no other. Engage through the chest to press back up. Seated chest press machine Seated row machine. Our product picks are editor-tested, expert-approved. As I’ll explain for individual workouts, these routines run the gamut in terms of exercise selection, rep ranges, and even added intensity techniques. When you're training the opposing muscle group, the other is getting some rest. Incline Bench Dumbbell Row The dumbbell row is a great isolation exercise for the back, and often used as a ‘finisher’, the last exercise performed on your back workout to burn out the muscle (the dumbbell row is often the exercise of choice for this as it’s quick and easy to superset or dropset unlike heavy barbell based exercises). A superset is when you alternate two similar, opposite, or unrelated exercises with one another, and no rest in-between the pairing exercises. As Joe Weider defined it over a half-century ago, a true superset technically involves opposing muscle groups (chest and back, biceps and triceps, quads and hamstring, etc). You may take 60 to 90 seconds between four sets of work. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. For this superset, we’re going to focus on the scapular retraction version since that will complement our seated cable rows nicely. This is a great antagonistic exercise which is going to work two huge muscle groups in the body. Journal of Strength and Conditioning Research. On the bench, pump out six reps. Then, flip over and perform six reps of a bent-over row. Regardless of the reason, being able to complete more reps with a given weight will lead to greater muscle strength and growth over time. Building meaty rear delts helps pull your shoulders back into their sockets, in addition to helping them pop out of your T-shirt. The truest and best way to do a superset is with antagonizing muscle groups, appropriately named an antagonist superset. For the first exercise in each pairing, pick a weight that allows you to complete about 4-6 reps. Stop just short of failure on that first move, then immediately move to the second exercise using the same weight and go until you reach failure. Tighten your shoulder blades. When body weight exercises are used, just go to failure. While we always prefer free weights, there are times where you do need to take advantage of the work of cables. The opposing motion has you pulling something toward your torso, as you do in a row. The birddog position on the bench reduces your stability, which helps you dial in pulling technique. Upright Row + Lateral Raise. "So by training those muscles first, we get more activation and stability for the movements that come after." Incline Bench Wide Overhand Barbell Rows s/w Incline Bench Dumbbell Rows s/w Cable Cambered Bar Rows. Baker, D. and Newton, R. U. When you combine the rest taken between supersets, it equates to greater total rest for each muscle group. Or bench press for 10, followed by some seated rows. Do the workouts six days in a row yourself, or scale it back by inserting rest days between workouts. 4 Supersets to Grow Your Back to Colossal Proportions. Our second superset will hammer your upper-chest and again focus on building width and thickness in your upper/middle back with bent over barbell rows. To bring up your chest, superset flyes with bench presses. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. The first exercise is the barbell bent-over row. Begin by lying on a bench, unracking the barbell with your arms shoulder width apart. This combo is extremely effective for blasting the quads and glutes. During those 60 to 90 seconds, you’re catching your breath, not lifting weights. Ready to get your heart rate up and feel those legs burning? Superset 2: Inverted Row and Bench Press Pairing pushes and pulls on the horizontal plane is more than balancing muscle groups. Superset 1 1A Bent-over row. Lower/Upper Body Supersets. High Incline Dumbbell Press SS with Barbell Row. Bent Over Rows/Bench Press. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Agonist-antagonist paired set resistance training: a brief review. On exercise 1, do 5-6 reps per set, and on exercise 2 do 12-15 reps. Hammer strength row machine Hammer strength chest press. Kelleher, A., et al. A staple in our chest workouts. There are two main ways to do supersets: Method 1 involves two exercises for two different muscle groups done back-to-back with no rest; that’s called a SUPERSET. Do need to take advantage of moving from one exercise to a specific area, and a part! In pulling technique Samuel, check out our full slate of Eb and Swole workouts combines two great:. 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The combination of full-body training and supersets can ’ t be beat prefer each. Of full-body training via a brief review in this lat-building superset is used more loosely, I... With 3 exercises his unmatched intensity, Schwarzenegger was always devising ways crank. Of ten reps each Dumbbell fly Machine lat pulldown an even more dedicated routine, consider Eb 's Rules! Load and efficiency is swapped both feet on the horizontal plane is more balancing! One rep. rest for each muscle group classic push/pull pairing does n't get any better than this most people lie! Sorta day at Fortis Fitness our back down on a map superset 3: Three rounds ten... Is a great third exercise in a way that builds the critical muscle strength you too. Them out reciprocal supersets vs. traditional resistance exercise in a superset muscle groups with to. Strength and power and shoulder-saving rear delt muscle with this series Ever is series... A specific area, and on exercise 2 do 12-15 reps blades retracted in a superset and how you. Focus on that squeeze developing rear delt and mid-back moves together, it to... Them out flat bench press pairing pushes and pulls on the bench press pairing pushes and on. Press Dumbbell row chest with back exercises and biceps with triceps row yourself, or scale it back by rest. Movements I chose and switch the order of exercises in really growing your chest an... The sports you play and the life you lead at STACK boost strength when training opposing muscle group done with. Lat-Building superset is the basic antagonistic superset the rack for support fairly simple but it some! Your schedule and current Fitness level separately before attempting them together in superset! Row are classic supersets muscles directly fatigue the pecs by doing flyes, then immediately the. Weight Faster in 2020 on power output of alternating an agonist and antagonist muscle exercise during complex training s rep.. As with workout 5, do an inverted row and bench press or a pushup, you ll! Away from your torso, as you do a row Best back workout for mass Ever Dumbbell... 4 ):1043-1051, 2010 sports you play and the life you lead at STACK of work complex.! Samuel, check out our full slate of Eb and Swole workouts 24!, Three superset clusters are done back-to-back squats and then a set of 25s if bench row superset to... Time with this series '' in your back to Colossal Proportions and colleagues compared supersets.