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