How to do the workout. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. 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. Second only to legs, your back probably takes the most out of you when it comes to training.But unfortunately, you don’t always have tons of time to dedicate to working this massive muscle group. The term is used frequently in training programs and trainees alike, but more often than not, the term “superset” is used to describe any two exercises performed back-to-back with little to no rest between them. It was intended to be performed just once per week, but if you recover well and you could do them each up to 2 times per week. Superset 1: Squats & Pull-Ups with heavy weight Sets/Reps: 3x6, 90 seconds rest between supersets. This routine is designed to build back muscles as outlined in my How To Use Supersets To Build A Thick & Wide Back article, which focuses on developing the thickness and wideness of the upper and mid back, as well as lower-back strength. All of the below workouts follow the Prime-Perform-Pump (PPP) protocol for back and biceps. Join 500,000+ A great agonist muscle pairing workout is the squat deadlift superset. Between each superset take 1 min to 1.5 min to rest. Think: a biceps curl and a triceps extension. Do a set of move 1A and go straight on to 1B, sticking to the sets, reps and rest shown until all sets are completed for both. There is no resting between each exercise within a superset, it’s meant to be performed back to back. Squeeze hard at the top and focus on your rhomboids (muscles in between your shoulder blades) rather than your traps. The back and biceps workout split is a classic because of how well they both go together. The content of this field is kept private and will not be shown publicly. To get started with superset training, here is a total-body workout idea endorsed by Vick. 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. His your back from every angle to get seriously big. Best Back and Bicep Workout for Mass (Superset!) Workout Description This routine is designed to build back muscles as outlined in my How To Use Supersets To Build A Thick & Wide Back article, which focuses on developing the thickness and wideness of the upper and mid back, as well as lower-back strength. The weekly workouts are all designed from the same template: 6 back exercises that have been broken down into 3 supersets, which means Exercise B should be performed directly after Exercise A with a 60 second break between supersets. Once you've completed a paired superset, move … Lower Body Superset Workout. 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. This challenging superset will keep your leg and back muscles engaged for an extended period of time. Both the agonist superset and the agonist/antagonist superset are incredible time-saving muscle builders, but they have significant differences that will dramatically impact your individual goals. 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. Select whichever one(s) accommodates your individual fitness level and/or equipment setup. Newsletter sends you workouts, articles and motivation set, if you loathe leg,! 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