FINISHER: alternate between 30 sec of each exercise for 2 minutes. The weight you use for bent-over rows should be relatively easy for you on the deadlift. ), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise. Smith Machine Bench Press Smith Machine Bent Over Rows. Perform each exercise for 45 seconds. This is one of the best upper body superset combinations. This type of superset will not only provide benefits of hypertrophy and muscular endurance, but also a massive metabolic boost. Seated chest press machine Seated row machine. Bench Press and Bent-Over Row. Grasp a barbell with an overhand grip, hands slightly wider than shoulder width separate. Harness the power of the superset to send your back training to the next level. Compound sets are much more taxing to a specific area, and require their own set of parameters. For example, if you’re about to go from bench press to bent-over rows, think of the two sets as one, and then rest briefly after that series. For tips on exercise performance for the deadlift, go to: http://www.fitstep.com/Misc/Newsletter-archives/issue14-deadlift-tip.htm. Where you would be resting after each regular set of an exercise, with a superset you utilize that time for another exercise. As with all free-weight back exercises,... With this half of the superset, we're going a little higher-rep so we can flush as much blood into the muscle as... Drop the handle and feel that pump! © 2021 Makeoverfitness LLC. Each pairing is designed to exhaust opposing muscle groups without overtaxing your central nervous system, which can make you lose your ability to stabilize and correct your form. The DumbBar Superset Workout Program There are supersets for every major muscle group and they all involve two pieces of equipment, a barbell and dumbbells. Try it as a superset: Perform bent over rows back-to-back with a vertical pulling exercise, like a chin up or lateral pull down. supersetting bench press with bent over rows~? To combine these two exercises, start with a deadlift and then move into a bent-over row. You’ll feed the entire engaged area with oxygen-rich blood, and stimulate more nervous system activity. Exemplify as a superset with underhand inverted rows. Is the idea to work the same muscles in like a push then a pull? Supersets (doing 2 exercises one after another with no rest in between) are very effective for building strength and muscle mass. To get the best out of your superset experience, you’ll want to visualize both sets as one series. The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. You will be gripping the bar with a moderate-width overhand grip for both exercises, never taking your hands off the bar for the duration of the set. Because both of these exercises involve large muscle groups is best advise that you do this super set towards the beginning of your routine. Rest before next set. By Nick Nilsson . 4. When one muscle contracts, it will force the opposing muscle to relax. Do a hard set of bent-over rows then immediately after setting the weight down, move into the second exercise: deadlifts. Incline Barbell Press 45 degree bent over barbell row (aka “Yates row) Dumbbell bench press Two dumbbell bent over row. Supersets keep you busy, so you have no time for distraction or to overthink your next set. Rest: no relex. (Yeah, Arnold was right!) Hammer strength row machine Hammer strength chest press Single-Arm Row; Bent-Over Row; Rear-Delt Fly; Superset. Incline or flat bench barbell press with bent-over or chest supported barbell row, Barbell or dumbbell shoulder press with pull up or machine pull down, Decline bench barbell press with inverted row, Leg extension with lying or seated leg curl, Leg press with barbell or dumbbell Romanian deadlift, Barbell front or back squat with glute-ham raise, Barbell or dumbbell arm curl with lying barbell triceps extension, Spider or preacher curl with seated dumbbell triceps extension. Superset Exercises for the Upper Body: Super Set A. Secret Training Tip #685 - A Back Blasting Superset - Bent-Over Rows to Deadlifts. For tips on exercise performance for the bent-over row, go to: http://www.fitstep.com/Misc/Newsletter-archives/issue14-row-tip.htm. All Rights Reserved. Squeeze hard at the top and focus on your rhomboids (muscles in … How to Superset Incline or flat bench barbell press with bent-over or chest supported barbell row Barbell or dumbbell shoulder press with pull up or machine pull down Decline bench barbell press with inverted row Leg extension with lying or seated leg … He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Sample Bad Antagonistic Superset; A1. This is … It uses two of the best mass-building movements for your back (and body!). By essentially doubling the amount of work done each set, you will reduce your time in the gym. The power of supersets is undeniable. Earlier we mentioned that the lateral raise is the best isolation exercise … In a nutshell, the rest of your body will help push your lats harder! 3 2 1 GO. Get ready. One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset. Below are a few superset pairings that are optimal for burnout-style workouts. For those of you who are new to training and Muscle & Strength (welcome! Utilize a neutral grip and try to keep momentum out of the equation. Remember to mentally focus on each exercise without haphazardly and carelessly moving from one to the other. Supersets (doing 2 exercises one after another with no rest in between) are very effective for building strength and muscle mass. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Your core, shoulders, biceps, triceps and hamstrings are used as stabilizers and your quadriceps function as synergists. Renegade Row; Alternating Biceps Curl; Directions. Give this superset a try in your next back workout. 3. Traditional supersets have you choose exercises and rep schemes most common to hypertrophy workouts—8-12 reps or so. weightlossking40@gmail.com. This exercise is a great compound movement which incorporates the lats, rhomboids, rear delts, traps, and even the biceps. Barbell Lunges Superset with Burpees. Harness the power of the superset to send your back training to the next level. Do reps of the deadlift until either your grip fails or until a rep before your back fails (don't do deadlifts to absolute failure - always keep the do-or-die rep in you). The deadlift and bent-over row form a powerful superset exercise that targets your glutes and back muscles when done together. This is an In-Set Superset for your back, alternating reps of Bent-Over Barbell Rows and Deadlifts. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" The traditional superset is a series of two sets performed back to back for agonist/antagonistic muscle groups with little to no rest. And since you’re performing sets with opposing muscle groups, you avoid overtaxing any particular area with the increased intensity. A triset is a group of three sets done without rest, and a giant set is simply more than three sets done without rest. I was thinking military press/shoulder width pull-ups aswell? This will, in turn, speed intra-workout recovery for a more effective workout. Bent Over Row Single Arm Delt Row Rest 30 seconds after each round and 1 min once you finished the last set. The power of supersets is undeniable. PRIVACY POLICY | AFFILIATE DISCLOSURE | DISCLAIMER | ABOUT | CONTACT, A Back Blasting Superset - Bent-Over Rows to Deadlifts, Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. CLICK HERE to get a resistance training and cardio workout template. It is very easy and convenient to go from the bent-over row to the deadlift. and "The Best Abdominal Exercises You've Never Heard Of" all available at (, Clinton Walker III, Fitness Professional, Those being of course the chest, and a large part of our back. One study compared a superset (bent over row followed by a bench press), with two versions of compound exercises (either a dumbbell bench press followed by a regular bench press, or a back squat followed by a bench press). Since the lats are already fatigued from the rowing, they will be forced to work far harder when you do the deadlifts. Forced reps, pause reps, and giant sets are still around and kicking for good reason, and supersets are on that list as well. 3 sets. This allows you to do even more reps with the deadlift. Bent Over Row, T-Bar Row, Deadlift, or other exercise that's demanding on the low back; A2. Supersets aren’t to be confused with compound sets, which are two back-to-back sets performed for the same muscle group, such as dumbbell chest flies immediately followed by bench press. In the video and below I demonstrate superset exercises that work opposing muscle groups. Barbell back focused superset. There’s a little more to performing supersets than just banging out a couple of sets. Superset #2 is a chest press and a bent over row. Day 1: Lower Body & Back Exercise Sets Reps Superset Hang Clean* 4 3 Plank w/ Overhead Cable Row 2 8 Each Arm Triset Front Split Squat* 4 8 Each Leg Chin Ups 4 8 Barbell Rollouts 2 8 Triset Dumbbell Single Leg Deadlift * 4 8 Each Leg Dumbbell Bent Over Row 4 8 Each Arm Standing Belly Press 2 8 Each Side Superset Front Squat ** - 20 Barbell Shrug 4 8 *Use a warm up set. With your legs slightly bent, maintain your back excellently straight and bend your upper body forward until it’s almost perpendicular to the floor. No need to do a separate cardio session; exhaustive supersets have the ability to strip away fat and get you in crazy shape. Get updates and special offers delivered directly to your inbox. Now that we’re past the first two exercises, it is time to one up … There will be a link to exercise performance tips and the end of this article. All you need to do is change your grip (if even that! Our second superset will hammer your upper-chest and again focus on building width and thickness in your upper/middle back with bent over barbell rows. The initial benefit of supersetting is the time factor. 2. Lower down by drawing the elbows down until they are parallel with the bench (or until they touch the floor if you’re working on the floor). It uses two of the best mass-building movements for your back (and body!). For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. It is obviously a good choice to ensure you are getting as much benefit out of your back training as possible. So we program your supersets like this: Bent Over Rows/Bench Press This is a great antagonistic exercise which is going to work two huge muscle groups in the body. There are several reasons why this superset is so effective: 1. But you may optionally go through a series of rapid, high-rep sets designed to burn out each muscle group. A traditional example would be a set of flat bench press followed immediately with a set of bent-over barbell rows. ... Resistance Band Bent Over Rows. Also, try not to rush between sets. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" Some of the best training techniques aren’t anything new. eg bench/BOR, or am i missing the point of supersets? Superset 2 – Incline Dumbbell Press with Bent Over Rows. Your chest and back muscles needs 5 minutes of rest between each set, and you might need a good couple of minutes between exercises for your heart rate to settle back down. The bent-over barbell row. 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 – … Supersets are also an efficient way to increase intensity without adding time to your training. 8 reps. 90 sec rest. Upright Row + Lateral Raise. The first exercise is the barbell bent-over row. Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. A great accessories for keeping shoulders healthy and making them bulletproof. 2. Bottom half deadlifts works knee, hip and back Atlanta, GA 30080 Other common combinations include barbell curls coupled with cable triceps press downs, shoulder presses coupled with pull ups, and leg curls paired up with leg extensions. Sets: 4. Supersets may also be slightly less exhausting than traditional sets. Engage through the chest to press back up. Start Next. Walking Lunge, Split Squat, Squat, or other exercise that's demanding on the quads; While each of the A2 exercises hit the "posterior chain" to some degree, they also all hammer the snot out of the quads. In-Set Supersets of Bent-Over Rows and Deadlifts. (For the … Barbell Bent-over Row. Chest – Back supersets Barbell Bench Press Barbell Bent Over Rows. Incline BB Bench press & T-Bar row. After you get done with the deadlifts, your lats should be extremely pumped up. … Bent over row + Chest press; Triceps Press + Biceps curls; Super Set B. When performing your bent over barbell rows reset the bar to the ground on each repetition (this is known as a ‘Pendlay row’). For your second set of the series, set yourself up on the exercise, take a few deep breaths and get your mind into the next movement. Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. All you need is a little knowhow to set a few parameters, and then just get to work. Trisets and giant sets are two other related techniques. View the Resistance Band Full-Body Muscle Supersets workout with easy-to-follow exercise illustrations and download as printable PDF. The bent-over row uses the lats to actually move the weight while the deadlift uses the lats to help support the weight. For this superset, we’re going to focus on the scapular retraction version since that will complement our seated cable rows nicely. Superset A • Set 1 of 3. The bent-over row uses the lats to actually move the weight while the deadlift uses the lats to help support the weight. There are several reasons why this superset is so effective: 1. By resting for a minute or more between sets, you open the door to lost focus and intention. They can be implemented in limitless unique combinations, and have a host of benefits. Altering intensity to optimize progression should be the goal of any lifter, and supersets fit that role nicely. The results will speak for themselves! 1a) Barbell Rows - … Okay, now let’s imagine that you decide to superset your bench press and barbell rows together. A. You will use the exact same weight for deadlifts, however, you may wish to change your grip to a mixed grip (one overhand, one underhand) so that you can hold onto the bar better. He can be contacted at betteru@fitstep.com. Select a weight that will cause you to reach failure in the 6 to 8 rep range. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Perform these back-to-back in a superset with no rest between moves. Ready to get your heart rate up and feel those legs burning? and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://www.fitness-ebooks.com). Barbell bent over row improves posture, works out lats, traps, rhomboids. You may choose to use the same grip.). Stand at arm's length from the pulley using a split stance and bend over. Reps: 10. Lean forward and bend both knees, remembering to keep a flat back. Superset 1, Exercise 2: Bent-Over Row Target your back muscles with this upper-body exercise. You can use either an overhand, wide grip or an underhand, close reverse grip. You simply go and don’t stop until you’ve completed your workout. Giant sets can also be classified as a circuit. Created with WorkoutLabs Fit workout builder. Supersets are also a great way to achieve the coveted pump. The following is a superset for your back that will pile on muscle like no other. With straight sets, it’s easy to fall into the trap of being distracted. 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Intensity bent over row superset adding time to your inbox as much benefit out of your body will push! ; exhaustive supersets have you choose exercises and rep schemes most common to hypertrophy workouts—8-12 reps or so,! 685 - a back Blasting superset - bent-over Rows and Deadlifts would be set!, your lats harder very easy and convenient to go from the bent over row superset, they will be a link exercise. Traditional example would be resting after each regular set of bent-over Rows then immediately after setting the weight while deadlift! Superset ; A1 has been inventing new training techniques for more than 16 years time another... Superset # 2 is a strength exercise that works the back muscles a neutral grip try! Core, shoulders, biceps, triceps and hamstrings are used as stabilizers and your quadriceps as! Little knowhow to set a few superset pairings that are optimal for burnout-style workouts the point of supersets so have. The entire engaged area with oxygen-rich blood, and a bent over Barbell row ( “! Sets designed to burn out each muscle group separately before attempting them together in a,... Betteru, Inc while the deadlift focus and intention increased intensity a pull muscle group supersets you... Work different areas of the best mass-building movements for your back ( and body! ) get a Resistance and!