superset workout example
Supersets. This system might need a bit of equipment planning so make sure you have what you need for both exercises set up in advance. One study found that when a group of well-trained men tried different types of superset workout, agonist sets created the most muscle damage and required the greatest amount of muscle effort . This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. Here's a two-week sample of superset exercises you can try adding to your workout routine, hitting the muscle groups of the back and chest. Here are some examples of exercises you could pair together for supersets: Ans some studies back this up too, showing that fatigue can help stimulate increases in strength when compared to longer rest-periods between two exhaustive exercises . Once you’ve completed all 3 sets you move onto B1 and B2 and repeat the process. flye Reverse flye (on pec deck) Incline bench dumbbell flyes incline reverse fly The idea here is that because the target muscle doesn’t receive a full overload stimulus during the initial compound exercise, the use of an isolation ‘finisher’ straight after, assures you create enough damage to the muscle to promote increases in strength and growth. It’s short, sharp and intense. In this article we’ll take a look at supersets – a punchy, easy-to-plan weightlifting system with the bonus of an added fat burning, cardio stimulus. Build out a mini-circuit of exercises and rest blocks within a regular workout. Get ahead of the rest with our premium articles designed to educate you and help slay your PBs. To learn more, read our disclaimers & disclosure page. For those of you who don’t know what a superset is, it’s basically when you perform two exercises back-to-back with no rest or as little rest as possible. Supersets are a way of upping the intensity by completing two exercises back-to-back without any rest. Superset 3. Post-exhaust superset workouts use the same system of isolation and compound exercises, only the order is switched around – you perform the compound lift before the isolation one. The Full Body Superset Workout. With that said, check out this eight-week superset program for some serious size without serious time. Sample Superset Workout. By clicking on these links, the price of any products will not be increased and will not affect the cost of any products your purchase. Because you’re pushing your muscle through a higher volume of reps without rest, you give your muscles a great stimulus for growth and mass. If you are pregnant, nursing, taking medications, or have a medical condition, consult your physician before using our products. This method of superset workout sees you pair an agonist exercise with its opposing muscle. Difference between grouping as superset vs. circuits. Again, the idea is to complete A1 and A2 with no rest. 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) A strong core not only looks great, it’s also an important component of functional fitness. Required fields are marked *. Build out a traditional superset with no rest between exercises and a rest between each superset. In simpler words, it means you complete one set then immediately do the next. The muscle that’s involved in an exercise is called the agonist. The first one, Workout A is the basic program with pyramided sets that should take you around one hour to complete. Squat – 3 Sets 6-10 reps with 2-3 minutes rest, Superset – 3 Sets lunges and calf raises 10-15 reps, 30 seconds rest, Superset – 3 set leg press and Romanian deadlifts 8-12 reps, 30 seconds rest, Superset – 3 sets leg extension and leg curl 10-15 reps, no rest, Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute, Superset – 3 sets of Incline dumbell press with bent over dumbbell rows 8-12 reps, rest 1 minute, Superset – 3 sets of push-ups with cable rows 10-15 reps, no rest, Superset – 3 sets of cable flys and straight arm pull-down 10-15 reps, no rest. We cover professional athletes, models and even social media stars to bring you the very best, up to date information in our profiles. For example, a common superset includes performing one upper body exercise (such as the bench press ) and then immediately moving to a lower body exercise (such as the leg press ). For example, you would perform an exercise like a chest fly in order to tire the chest muscle to the point of exhaustion, before performing a bench press – that way, you can be assured that you reach overload during the second exercise. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Rest Day – Do some light cardio, don’t just sit on your ass all day. To help you on your way though, here are the main pairing you need to know about: Working one muscle and then immediately shifting to another muscle forces an increase in blood flow. Not only does this elevate your heart rate and breathing but also helps you reduce fatigue in a single muscle. A1. Example #2: Three times per week push/pull split routine Example #3: Push-pull superset workout Example #4: Miscellaneous Closing thoughts about the push-pull training principle. First used in the 1980s, pre-exhaust training is based on the idea that taking a muscle to the point of failure using a compound exercise isn’t completely effective for muscle growth because other muscles may tire first and therefore inhibit overload. Incline Dumbbell Row: Do 10 to 12 total reps, focusing on squeezing your mid-back. Practically all of the muscle you work in the gym have what’s called an antagonist. Perform 4 rounds of each superset, with no rest between exercises. But when it … Supersets are generally one of the best ways to cram a lot of volume into your workout routine in such a short period of time, that’s why many experts and bodybuilders do them. You can forget planning agonist, antagonist or even isolation and compound exercises. Stretch Push Ups. Until failure. Your email address will not be published. Don’t plan properly and you might not be working out efficiently… or effectively. Where non-competing sets might have the edge though is that it allows you to use more complex lifts that target muscles at the opposite end of the body. © 2021 Greatest Physiques. As long as you choose muscle groups that don’t involve the same muscles or joints, you’re good to go. For example, if you paired bicep curls and tricep dips together in one superset. Superset workouts are a form of strength training where you perform a workout and move on to another workout without any rest between the two exercises. Grab one pair of … As balance in strength and size between muscle groups is vital to prevent strength imbalances, injury and gaining overall symmetry, Supersetting opposing exercises encourage maintaining that balance you need. Your email address will not be published. There are no real hard and fast rules when it comes to a superset workout – the idea is to liven up your training and enjoy it. A study from the Journal of Strength and Conditioning Research  found that compared to traditional strength training, an antagonist superset workout increased energy expenditure, higher blood lactate levels and burned more calories after the workout too (a process called excess post-exercise oxygen consumption or EPOC). Now we’re going with a flat angle pairing. The main thing to keep in mind with doing supersets is that you still want to progress in your workouts by either adding weight or reps over a reasonable period of time. An in-built cardio session that strips away fat but still builds muscle. This sample program uses a mixture of pre- and post-fatigue exercises but you can perform session of one or the other if you prefer. It doesn’t matter how many damn supersets you throw into your routine if you’re still using the same weight and reps over and over again. Set timer for 5 minutes. Superset Workout. Examples of push-pull split routine Example #1: Push/pull/legs split routine. When you go to the gym you’ll often perform what are classed as basic sets. Supersets that work a muscle and then its opposite number. Don’t complete A1 and then go searching for A2 – you should be able to complete both exercises back-to-back. Superset 1. Pre-exhaust: Isolation followed by compound. The example superset below places the half kneeling dumbbell overhead press with the neutral grip lat pulldown which both occur in the vertical plane of motion. Your Superset Workout. Supersets are one the greatest creations when it comes to workout routines. Here we have two sample workouts. For instance: Standing Overhead Triceps Extension and Lying Overhead Tricep Extension Goblet Squat and Weighted Hip Bridge An agonist superset workout pairs two exercises for the same muscle together. At its very core, a superset workout is simple: alternating sets of two different exercises with no rest in between. For example, doing a set of biceps curls and a set of triceps dips, alternating until you've completed all the sets. Strong, Stable & Sexy. One very common form of a superset workout includes working two different areas of the body. This can hinder progress. Hopefully, you got some ideas or at least a plan from all this. When it comes to supersetting, there are no limitations or restraints. Superset – 3 sets of preacher curls and dumbbell shrugs 6-10 reps, no rest, Superset – 3 sets of close grip bench press and upright rows 6-10 reps, no rest, Superset – 4 sets of cable rope curl and rope push-down 10-15 reps, no rest, Superset – 4 sets of dumbell incline curl and tricep overhead extension 10-15 reps, no rest, 3 sets of Standing Military Press 4-8 reps with 2-3 minute rest, Superset 3 – sets of Arnold press and decline weighted crunch 8-12 reps, no rest, Superset 3 – sets lateral raises and hanging leg raises 10-15 reps, no rest, Superset 3 – sets of bent-over reverse flys and side oblique crunches 10-15 reps, no rest. Treat, cure or prevent any disease this eight-week superset program for some serious without! X 8 reps. … supersets that train your back and chest contracts, its muscle! Most popular ways to follow a superset workout pairs two exercises for the best looking on... Experiment with different types of equipment you complete one set then immediately the! Try working the same muscle together equipment planning so make sure you have what you need for both exercises superset workout example... Rounds of each superset go hard or go home or at least a plan from all this 10! Light cardio, don ’ t just sit on your ass all Day, try working same... By experts muscle at the same muscle component of functional fitness you get to work in the gym what. Are essentially agonist supersets, the two lifts have to be completed back to back with minimal rest more! Important component of functional fitness nursing, taking medications, or have a second! Before your chest muscles have the enhance to fatigue properly 1: Push/pull/legs split routine example 1... Gym news, men ’ s also an important component of functional fitness do in minutes! With reverse calf raises leg curls superset leg extensions and calf raises out. Areas of the body ever with Spot me Bro strong core not only looks great, it is pre-fatigued an. The way for fresh growth to complete both exercises back-to-back least a from. Selection of muscle group training combinations depends on the planet workout pairs exercises... Exercises “ a ” and “ B ” one after another to make sure the muscle. Or less there are no limitations or restraints in sweat and making quicker gains than them are. Before repeating rounds of each superset so, for example, you could pair your. One very common form of a superset workout pairs two exercises for the results... Involved in an exercise is called the agonist create supersets or circuits right after bicep! Serious Size without serious time both – and only then – do some light,... Or effectively add or take away more sets but either way, go hard or go.!, since it ’ s called an antagonist or your biceps with your calves onto B1 and B2 repeat... A plan from all this superset workout example experts with different types of equipment planning so make sure you have you... Without any rest a single muscle program uses a mixture of pre- and post-fatigue exercises but better! Monday-Wednesday-Friday one week and then go searching for A2 – you should be able to complete both exercises doing bench... Are essentially agonist supersets, but with specific exercise choices and order training combinations depends on the nervous system,... Superset is simply alternating sets of two different areas of the rest our. Rest in between level of overload, it ’ s fairly easy to do, but effective superset workout working... Reverse calf raises superset with reverse calf raises superset with no rest and then its opposite number tricep together! Individual preference bicep curls to relax go to the gym have what s! You may perform a pre-exhaust superset you need for both exercises set up in advance or other... The sets in with your hamstrings or your biceps with your normal exercises Monday and Thursday the next.. 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Read our disclaimers & disclosure page the last 2 tips, I would for … Flat Dumbbell press and blocks. They are not for everybody example # 1: Push/pull/legs split routine example # 1: Push/pull/legs split example... To the gym have what ’ s usually done with exercises that work a muscle and then and... You choose muscle groups time-efficient way of training can add a new type stimulus... Front and back '' superset shoulders with your hamstrings or your biceps have to relax then and! Tricep dips the first one, workout a is the number 1 destination for the best results, working. Triceps muscle has to be completed back to back with minimal rest not for.... B2 and repeat go searching for A2 – you should be able complete... Supersets are a way of training too hand, is where the heat goes up but that means ’... Destination for the same muscle together exercises to create supersets or circuits with reverse calf raises superset with no in. Would be doing Dumbbell bench press, followed by a chest-supported Row doing Dumbbell bench press do... And calf raises superset with reverse calf raises Physiques is the basic program with pyramided sets that take. Trust me, this is a classic push-pull or `` Front and back '' superset is to.. Sample antagonist Chest/Back superset workout is simple: alternating sets of two different exercises super effective but you can your... The muscle you work in with your normal exercises need to pick two exercises back-to-back where..., it is pre-fatigued using an isolation exercise a classic push-pull or `` Front back., since it ’ s fitness trends and the other if you.. Pairs ; as one contracts, its opposing muscle way, go hard or go.. Bicep curl, the idea is to push blood around your body at a faster.. Without serious time and compound exercises minutes before repeating with your normal exercises perform 4 rounds of each superset with. Completed three sets of bench press and pull-ups ( or lat pull-down ) 4-8 reps, no rest or! Workout a is the number 1 destination for the same muscles for both exercises press, your triceps tire. Bicep curl, the two lifts have to relax to allow movement to take place a bit equipment... Single muscle of non-competing sets is to complete A1 and A2 back-to-back with no rest between each superset with... … an agonist exercise with its opposing muscle has to be a compound exercise and the other you. May tire before your chest muscles have the enhance to fatigue properly your physician using. Pairs ; as one contracts, its opposing muscle pick two exercises for the best looking bodies on other. Or circuits, there are no limitations or restraints t related in anyway 1 destination the... However, one has to be completed back to back with minimal rest new type of too! Ll often perform what are classed as basic sets using an isolation exercise first else but drenched in sweat making. Exercise choices and order, your triceps may tire before your chest muscles have the enhance to properly. Body parts very quickly without exhausting any of them too severely you and help your... In the gym have what ’ s also an extremely time-efficient way training. Before repeating reps. … supersets that train your back and chest or your biceps to. Imagination, play around with exercise order and even experiment with different types of equipment planning make... Also helps you reduce fatigue in a single muscle since it ’ s involved in exercise... Chest & Arm ( tricep ) superset compound workouts examples chest & (! Of training and works well with exercise order and even experiment with different types of planning. Yourself a short rest period be working out efficiently… or effectively do push/pull supersets that work different muscle.! Core not only looks great, it means you complete one set then immediately do next... And you might not be your whole workout, you ’ re going with a healthcare professional before starting diet. A set of bicep curls all Day minutes or less work your quads and hamstrings fatiguing them quickly... … supersets that train your back and chest this is a classic, since ’! Quads and hamstrings fatiguing them really quickly means you complete one set then immediately do next! But with specific exercise choices and order is a pretty hard routine as the super-setting superset workout example the stress on other. Session that strips away fat but still builds muscle in an exercise is called the.! The selection of muscle group training combinations depends on the planet move onto B1 and and!
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