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