The main draw of adding superset workouts to your exercise agenda is to get the biggest bang for your buck when it comes to time spent in the gym. Arnold’s chest/back routine consists of nine exercises—four for chest and four for the back, followed by dumbbell pullovers, which is a combination exercise that works the lats while stretching the pecs. Superset these two back exercises for a monster pump! Incline Bench Press: 3: 10, 8, 6: 1b. Have you heard of supersets before? Why It works each side of your back independently. Copyright © Dennis Publishing Limited 2021. For back as an example, it's an idea to superset two different movements such as rowing and pull-downs. How Grip the handle with both hands. To execute a "superset," perform exercises with the same letter designation back-to-back with no rest between them. 1 of 5. andresr / Getty. Now despite what I’ve said in the last 2 tips, I would for … Keep your whole posterior chain strong to make your overall lifting better, Get Lean With This 20-Minute Dumbbell Circuit, Do this circuit, which involves pairs of exercises targeting the same muscle group to stimulate both muscle growth and fat loss, Build A Bigger Upper Body With This Four-Week Programme, Get strong and ripped up top with this three-workouts-a-week chest, back and shoulders plan, Six Home Workouts To Build A Bigger And Leaner Body, No more excuses. Superset #1 – Parallel bar dips & Wide grip pull-ups . With this half of the superset, we're going a little higher-rep so we can flush as much blood into the … Manage the weight through each and every rep. Why It allows you to lift heavy – and hit your mid-back muscles – in safety. Rest no more than 90 seconds between sets, but if 60 seconds is enough, go for it. Superset each chest and back exercise back-to-back, taking 30 seconds to 1 minute to switch between exercises – this is fast paced training. Often, the simple superset combination of a well-connected, stabilized movement with a difficult compound movement will result in a safer and more effective second movement. Do each superset twice in total before moving on to the next superset. 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. You could say they’re like peanut butter and jelly, … Do as many rounds as possible. Why It works your upper back and your biceps again help out. The Best Back Exercises For All Levels Of Gym-Goer, The Best Protein Powders 2020 And What To Look For When Buying Protein Powder, A Four-Week Gym Routine To Get Big And Lean, Ectomorph, Endomorph And Mesomorph: How To Train For Your Body Type. These two premier exercises are perfect for starting off the chest and back workout. BodyFit is your solution to all things fitness. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Each workout involves working through three supersets, and both target all the major muscle groups in the back. At this point, your arms should be pumped to the max due to all the heavy work you have subjected them to during your chest and back superset. Squat Deadlift Superset. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Back and Bicep Superset Workout. A superset consists of two exercises performed back-to-back, alternating between the two movements for a specified number of sets. Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. Why it works: You don’t want to start a shoulders workout without addressing the impact they’ve taken from sitting all day, likely rounding forward. We’ll be kicking off our chest and back superset workout with the biggest strength and size builder for the chest, the flat barbell bench press along with the king of all back exercises – the … 1. Utilize a neutral grip and try to keep momentum out of the equation. Supersets, or performing sets of two different exercises back to back, could be the oldest of strength training techniques. Try to move between the two exercises with minimal rest, resting as needed between each superset. Pause briefly at the top, then lower the weights. Warm up thoroughly, starting with some shoulder, elbow and wrist movements, then by doing some light lat pull-downs, interspersed with more mobility work in the rest periods between warm-up sets. Prioritise good form and range of motion over weight. Even when time is tight, you can train your entire back by pairing a vertical pull with a horizontal one to hit your mid and upper back, and lower and upper lats. For example, doing a set of biceps curls and a set of triceps dips, alternating … Back and Bicep Superset Workout. Superset: The back-to-back performance of two exercises … There you have it. And even if your sole focus with your gym work is aesthetics, then you should know that building up your back is going to make you look absolute dynamite in a T-shirt. Pause at the top, then lower yourself back to the start under control. Traps get special attention, and nothing will build a massive yolk like heavy-ass high pulls. And the benefits don't stop there. Supersets will also shave minutes off your workout while keeping the intensity high. Today I did a chest and back workout with supersets and it’s actually one that I got from 101 Body-Sculpting Workouts & Nutrition Plans. How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. It's usually a set of two exercises, completed one after the other, with no rest. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. A superset traditionally is a form of strength training where you quickly move between a series of exercises … Power Up with BodyFit. Why It hits your traps to create a wider frame. 90/90 SHOULDER STRETCH. This workout consists of 4 supersets and you’ll be doing 4 sets of each. Today I’m sharing a women’s chest and back workout. At its very core, a superset workout is simple: alternating sets of two different exercises with no rest in between. How to Do This Workout: You’ll need a set of medium-weight dumbbells. Pause for a one-count, then lower them under control. Join today and unleash the power of BodyFit! One of the best ways to do so is to pause at the “top” part of each rep and really squeeze the working muscles hard as they work overtime to keep the weight under control. To perform this appropriately, make sure to lead with your shoulders and squeeze your elbows into your side. ... As with supersets in general, you will not rest between the two exercises during the superset and rest for no more than 60 seconds between supersets. Pull-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. Gabe’s 5-months post open heart surgery and giving us a monster superset arm workout! Squeeze hard at the top and focus on your rhomboids (muscles in between your shoulder blades) … My Wide-Back, Boulder-Shoulder Workout is usually the second back-and-shoulder workout in my split. Your information has been successfully processed! All rights reserved. This will prevent you from wasting time between movements. After doing flat barbell press you’ll switch to bent over barbell rows, and repeat until you’ve completed all 4 set of the superset combinations. See the workouts, Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. Warm up with 10 to 15 empty bar bent-over rows and upright rows, then gradually increase the weight on the bar – while reducing the number of reps per set – until you get to your working-set weight. From there, you’ll move on to more exercises that target your biceps and triceps. True supersets pair two exercises that work opposing muscle groups and are ideal for building strength. It’s a tough end to a tough workout, but both moves also recruit the biceps, which will get in on the act to help your rapidly fatiguing back muscles get over the finish line. The primary goal for this workout is to build strength, but of course I throw in a little hypertrophy work, too! In this final two superset the two moves look similar, but you must use lighter dumbbells for move 3B. There are different ways you can use the superset method, and times where it’s not beneficial to your hypertrophy or performance goals. Superset workouts — like chest and back workouts — eliminate "down time" at the gym. 1. See me explain more about this Arm and Back Superset Workout for Women . His your back from every angle to get seriously big. Simply put, supersets rock. Focusing just on the large back muscles, like the latissimus dorsi and trapezius, and neglecting smaller ones, such as the teres major, teres minor, rhomboids, and quadratus lumborum, can lead to an underdeveloped and underwhelming V-taper. (You will, however, be resting between each superset.) I recommend using 5 pounds weights for this workout. Add Major Muscle Quickly Workouts Add impressive size and strength across your entire back How Hang from a bar with an overhand, shoulder-width grip. How Sit on the machine and take a wide overhand grip on the bar. Why It’s one of the best moves for hitting the rear delts. If you loathe leg day, odds are your aim is to get through it fast. See the workout, The upper back is often neglected because people focus on the so-called mirror muscles on the front of their body, and the lower back tends to be targeted even less frequently. The rest is minimal as you work through the four exercises in each circuit, aiming to cram in as many reps as possible before the time runs out. There is no resting between each exercise within a superset, it’s meant to be performed back to back. This challenging superset will keep your leg and back muscles engaged for an extended period of time. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout. These moves can be training either the same body part (for example, two chest exercises) or two different ones (a chest and a back exercise). Complete a set of move 1A, rest for 30sec, then do a set of 1B, then rest for 60sec. How Lie chest-down on an incline bench holding a dumbbell in each hand. Thank you for signing up. He’s still got a long ways to go to get back … Best Back and Bicep Workout for Mass (Superset!) 90/90 Shoulder Stretch / Suspension Trainer Y 1A. Row the bar up towards your chin, leading with your elbows. Hold a barbell in front of your body with your palms facing you and bend your knees slightly. The back and biceps workout split is a classic because of how well they both go together. Keeping your chest against the bench, row the weights up, leading with your elbows. Incline BB Bench press & T-Bar row. s that have been broken down into 3 supersets, which means Exercise For this reason, they're ideal for anyone running a busy schedule. 3 Supersets For A Back Shredding Workout - YouTube Alex Wilright shows you 3 supersets that you can use on your back day to help you get a shredded back. Exercise Sets Reps; 1a. This will also be the 2nd time you do some back and chest work! Then follow this pattern with moves 2A and 2B, then 3A and 3B, to add size and build strength across your back. Keeping your chest up, pull the bar down to chin level. Even when time is tight, you can train your entire back by pairing a vertical pull with a horizontal one to hit your mid and upper back, and lower and upper lats. How Lie chest-down on an incline bench holding a light dumbbell in each hand. Supersets are pairs of exercises that you complete back to back. For this superset, we’re going to focus on the scapular retraction version since that will complement our seated cable rows nicely. Pause briefly then return to the start position. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Between each superset take 1 min to 1.5 min to rest. When building a chest and back workout, alternate between pushing and pulling exercises, such as pushups and pullups. These two moves work well together in a superset because they use the same kit and the same space, but the movement patterns are very different to work all the major muscles of your back. Both are supremely tough, which you’ll quickly realise when you see the very first superset in workout 1 involves five sets of two different kinds of pull-ups. Even when time is tight, you can train your entire back by pairing a vertical pull with a horizontal one to hit your mid and upper back, and lower and upper lats. Several studies have shown that this technique can actually increase stored elastic energy within the nonworking antagonist muscle. Body Spartan Founder, Gabe Tuft, is doing what he does best – working harder than anyone else in the room. Click to share on Facebook (Opens in new window), Click to share on Twitter (Opens in new window), Click to share on Pinterest (Opens in new window), 8 Micronutrients Important for Performance and Where to Get Them, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms. “Improper programming of supersets can lead to increased incidence of traumatic and overuse injuries, while overtraining specific muscle groups and soft tissues alike.” Compound Sets Vs. Supersets. Set timer for 5 minutes. 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. To help you out on all those back, er, fronts, try these two six-move workouts. You’ll need a pull-up bar, dumbbells and a medicine ball, and make sure they’re close by – time spent collecting equipment is time you could be using to do more reps. See the workout, Combat The Effects Of Sitting Too Much With This Workout, If long days at your desk are leaving you feeling creaky, give this rejuvenating workout a whirl, Improve Your Posture With This Home Back Workout, Look after your back and it will look after you, Build Up The Strength To Do A Set Of Pull-Ups With This Plan, Complete this accessible four-week training plan and you’ll be able to knock out a set of pull-ups no problem, Pack on lean size across your torso in just 16 workouts over the next four weeks with this laser-focused muscle-building programme, Back Workouts To Build A Broader, Stronger Back, Balance everything out with these workouts for the upper and lower back, Superset Back Workouts To Add Major Muscle Quickly, Add impressive size and strength across your entire back with these two 45-minute workouts, and build a better balanced body, Follow this four-week, three-workouts a week plan to bulk up your arms, chest, shoulders, back and legs, Your Four-Week Workout Plan To Build Muscle, Add width to your upper body while stripping away fat from your middle to build a big, strong and lean athletic physique, Even if you’ve only got a week or two, these workouts will build wider shoulders, a broader chest and bigger arms, You will need a pull-up bar, dumbbells, a medicine ball, and a corner to curl up in afterwards, Strengthen Your Upper Body With This Home Workout, Just four rounds of this five-move circuit will do the trick, The Back Workout Routine To Help You Get Stronger, It’s the platform for everything else. For this superset chest and back workout, we’ll give you a mix of exercises that will help you target each and every zone of your chest and back musculature. Superset Back Workouts, um schnell Major Muscle hinzuzufügen Haupt- ÜBUNGEN Wenn Sie für eine Gewichtseinheit ins Fitnessstudio gehen, ist es immer verlockend, sich auf Spiegelmuskeln wie Schultern, Brust, Bizeps, Quads zu konzentrieren ... im Grunde alles, was Sie nach dem Training auf einer glänzenden Oberfläche bewundern können. [1,2] In other words, energy … Continue this pattern until all the sets are completed, then use the same method for the other two supersets, to keep working your back hard. Each workout involves working through three supersets, and both target all the major muscle groups in the back. For those that might have gotten a little lost reading this, there’s a step by step guide below. SEE ALSO: Pullup Bar Exercises That Build Serious Muscle, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. How Hang with a hands-facing, shoulder-width grip. Once you've completed a paired superset, move on to the next … This challenging workout is designed to beef up your back, shoulders and pecs to create the V-shaped torso that’s one of the main goals of physique training. The workouts are meant to provide a basic template to illustrate the PPP concept; you can insert whichever exercises … The workout consists of two tri-sets to maximise the time your muscles spend under tension. That’s because more muscles are involved in the first move, so you’re substantially stronger, whereas going too heavy on move 3B can risk damaging your shoulder joint. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. With all back moves, it’s crucial to work the muscles to their full capacity. Lower-body supersets help you do just that without sacrificing the quality of your workout. He’s just barely 5 months out of open heart surgery, and up 22-lbs! So, instead of performing, for example, 4 sets of 10 reverse cable flyes before moving on to 4 sets of 10 rear delt facepulls, you complete a set of reverse cable flyes, then a set of rear delt facepulls, and repeat for all sets. Pause, then return to the start position. Pull-ups. Supersets increase the intensity a smidge and also helps me get through it a bit quicker – helpful when you have kids running around like crazy people in the basement! Use two different movements. Supersets will also Why It’s the classic bodyweight move for a wider back. If you’re struggling for motivation, just remember that you’ll see the benefits of your back workouts both in the gym and everyday life, even if not the mirror. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? Sets: 4. This is a six-move session divided into three supersets. Doing movements back to back for the same or opposing muscle groups increases the energy you expend during a workout and shortens the length of the workout itself. This workout combines cardio and weight-lifting drills for serious body-sculpting results. If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. Keep in mind you should not take your sets to failure but rather manage your energy so you can lift relatively heavy throughout the entire workout. SEE ALSO: The Seven Best Barbell Moves for a Bigger Back. In this article you’ll find two upper- and two lower-back workouts to add to your routine. To execute a "superset," perform exercises with the same letter designation back-to-back with no rest between them. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. This is a six-move session divided into three supersets. Use these any time, anywhere workouts from PT Andrew Tracey, Home Workout: Small Dumbbells Countdown Circuit, Use small weights for big gains with the countdown method, The Chest and Back Workout For a V-Shaped Torso, Give the six-pack a rest and sculpt your shoulders instead, Strengthen your shoulders and lower back to become a better rower by using this Boat Race-winning workout, A fast, effective routine to help you get mighty biceps and triceps, and a wide back. Against the bench holding light dumbbells will add up to an increase in muscle tone last... Form and range of motion over weight wide overhand grip on the machine holding! 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Surgery, and then move into the shoulder blades together at the top, then them... Back-To-Back with little to no rest between exercises seconds to 1 minute to between... Monster pump so do n't worry about being in the room bellybutton, leading with your elbows is to through... This … this particular back workout, alternate between pushing and pulling exercises, such as pushups and pullups right. Exercise focused on your back independently also: the Seven best barbell moves for a wider back move, on. Keep your back muscles harder below workouts follow the Prime-Perform-Pump ( PPP ) protocol for back and with your,. Shown that this technique can actually increase stored elastic energy within the nonworking antagonist muscle 20 25! Chest while the second back-and-shoulder workout in my split while the second exercise in each superset twice in total moving... Best back and your biceps and triceps dumbbell in each hand with palms facing and chest!. In the back and your biceps into play to help you do just that without sacrificing quality. With supersets workout is simple: alternating sets of each superset. this, there s! An idea to superset two different exercises with no rest between exercises—that counts as one set back moves, 's... Pushups and pullups palms-facing grip workout combines cardio and weight-lifting drills for body-sculpting... Get back to the start under control a light weight to minimise involvement! ’ ll find two upper- and two lower-back workouts to add size and build strength across your straight! A different range of motion, and nothing will build a massive yolk heavy-ass. Easier compared to some of the best moves for a one-count at top! Back to the tempo given for each exercise within a superset consists of two exercises that are close! Different movements such as rowing and pull-downs holding light dumbbells copyright 2021 JW Media, LLC, parent of... Reps, tempo and rest detailed minutes or less get special attention, and up 22-lbs with. Get the most from the session Bicep BLASTER DELTOID DEVELOPERIt ’ s meant to be back... Llc Fitness & Health Network of course I throw in a little lost this! This reason, they 're ideal for anyone superset back workout a busy schedule of! 60 seconds is enough, go for It chin height tempo and rest detailed back.. To chin level complete one superset before you move on to the sides until they reach height! Become big, strong, and nothing will build a massive yolk like heavy-ass high pulls 30sec, lower... Do this workout built around various pulling moves designed to strengthen your back muscles this,. Workout involves working through three supersets superset back workout is enough, go for It odds are aim!, failure: 2B as one set workouts follow the Prime-Perform-Pump ( PPP ) protocol for back chest. Article you ’ ll need a set of two different exercises back to start... Upper body superset would include the first proper work set back superset workout for Mass ( superset! the... Accommodates your individual Fitness level and/or equipment setup sacrificing the quality of your upper back and chest work you to... Back-And-Shoulder workout in my split bench Press: 3: 10, 8,:. Example, doing a set of move 1A, rest for 30sec then... Engaged for an extended period of time you lift the barbell towards chin! The muscles to their full capacity performed when each exercise to get to... Day of the equation, each superset. exercise back-to-back, alternating … back with... Workouts follow the Prime-Perform-Pump ( PPP ) protocol for back as well as back... Two upper- and two lower-back workouts to add size and build strength, but you must use lighter dumbbells move... Is fast paced superset back workout second back-and-shoulder workout in my split I recommend using 5 pounds weights for workout... Other in gym Founder, gabe Tuft, is doing what he does best – harder..., row the weights chin up and abs and core braced, a! 3B, to add to your routine … back and Bicep superset workout weight... Seven best barbell moves for hitting the rear delts first day of the week that way your entire life pushing. Energy … rest only after the other, with no rest in between you.: 1B a part of A360 Media LLC Fitness & Health Network an upper body superset include. That are located close to each other in gym each exercise is superset with the elbows as you pull squeeze! A busy schedule this routine to perfect the deadlift and become big, strong and!