I was thinking military press/shoulder width pull-ups aswell? Seated chest press machine Seated row machine. This allows you to do even more reps with the deadlift. 1a) Barbell Rows - … Renegade Row; Alternating Biceps Curl; Directions. Supersets keep you busy, so you have no time for distraction or to overthink your next set. You can use either an overhand, wide grip or an underhand, close reverse grip. 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. Bent Over Rows/Bench Press This is a great antagonistic exercise which is going to work two huge muscle groups in the body. 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 … Sample Bad Antagonistic Superset; A1. 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. View the Resistance Band Full-Body Muscle Supersets workout with easy-to-follow exercise illustrations and download as printable PDF. Giant sets can also be classified as a circuit. The weight you use for bent-over rows should be relatively easy for you on the deadlift. Traditional supersets have you choose exercises and rep schemes most common to hypertrophy workouts—8-12 reps or so. Single-Arm Row; Bent-Over Row; Rear-Delt Fly; Superset. Those being of course the chest, and a large part of our back. Bent over row + Chest press; Triceps Press + Biceps curls; Super Set B. No need to do a separate cardio session; exhaustive supersets have the ability to strip away fat and get you in crazy shape. 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!" FINISHER: alternate between 30 sec of each exercise for 2 minutes. 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. With your legs slightly bent, maintain your back excellently straight and bend your upper body forward until it’s almost perpendicular to the floor. Below are a few superset pairings that are optimal for burnout-style workouts. The traditional superset is a series of two sets performed back to back for agonist/antagonistic muscle groups with little to no rest. Bent Over Row, T-Bar Row, Deadlift, or other exercise that's demanding on the low back; A2. and "The Best Abdominal Exercises You've Never Heard Of" all available at (http://www.fitness-ebooks.com). This is … When one muscle contracts, it will force the opposing muscle to relax. 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. Is the idea to work the same muscles in like a push then a pull? 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. Squeeze hard at the top and focus on your rhomboids (muscles in … Earlier we mentioned that the lateral raise is the best isolation exercise … Superset 2 – Incline Dumbbell Press with Bent Over Rows. Exemplify as a superset with underhand inverted rows. The bent-over row uses the lats to actually move the weight while the deadlift uses the lats to help support the weight. Get updates and special offers delivered directly to your inbox. To get the best out of your superset experience, you’ll want to visualize both sets as one series. Altering intensity to optimize progression should be the goal of any lifter, and supersets fit that role nicely. Harness the power of the superset to send your back training to the next level. Supersets are also an efficient way to increase intensity without adding time to your training. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Some of the best training techniques aren’t anything new. Harness the power of the superset to send your back training to the next level. 8 reps. 90 sec rest. The deadlift and bent-over row form a powerful superset exercise that targets your glutes and back muscles when done together. … With straight sets, it’s easy to fall into the trap of being distracted. 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. The following is a superset for your back that will pile on muscle like no other. Your core, shoulders, biceps, triceps and hamstrings are used as stabilizers and your quadriceps function as synergists. A traditional example would be a set of flat bench press followed immediately with a set of bent-over barbell rows. CLICK HERE to get a resistance training and cardio workout template. Do a hard set of bent-over rows then immediately after setting the weight down, move into the second exercise: deadlifts. But you may optionally go through a series of rapid, high-rep sets designed to burn out each muscle group. A triset is a group of three sets done without rest, and a giant set is simply more than three sets done without rest. Bottom half deadlifts works knee, hip and back It is obviously a good choice to ensure you are getting as much benefit out of your back training as possible. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Barbell bent over row improves posture, works out lats, traps, rhomboids. Incline BB Bench press & T-Bar row. He can be contacted at betteru@fitstep.com. The power of supersets is undeniable. Superset A • Set 1 of 3. Since the lats are already fatigued from the rowing, they will be forced to work far harder when you do the deadlifts. 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. A great accessories for keeping shoulders healthy and making them bulletproof. Rest before next set. Perform these back-to-back in a superset with no rest between moves. The bent-over barbell row. Also, try not to rush between sets. Perform each exercise for 45 seconds. There are several reasons why this superset is so effective: 1. In the video and below I demonstrate superset exercises that work opposing muscle groups. Incline Barbell Press 45 degree bent over barbell row (aka “Yates row) Dumbbell bench press Two dumbbell bent over row. Upright Row + Lateral Raise. 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. Bent Over Row Single Arm Delt Row Rest 30 seconds after each round and 1 min once you finished the last set. Supersets (doing 2 exercises one after another with no rest in between) are very effective for building strength and muscle mass. 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 – … In-Set Supersets of Bent-Over Rows and Deadlifts. Select a weight that will cause you to reach failure in the 6 to 8 rep range. By resting for a minute or more between sets, you open the door to lost focus and intention. 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). ), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise. and "The Best Abdominal Exercises You've Never Heard Of" all available at (, Clinton Walker III, Fitness Professional, Superset 1, Exercise 2: Bent-Over Row Target your back muscles with this upper-body exercise. Sets: 4. Barbell back focused superset. A. Smith Machine Bench Press Smith Machine Bent Over Rows. It uses two of the best mass-building movements for your back (and body!). (Yeah, Arnold was right!) Created with WorkoutLabs Fit workout builder. Give this superset a try in your next back workout. You simply go and don’t stop until you’ve completed your workout. Both grips are effective but work different areas of the back. Trisets and giant sets are two other related techniques. Superset Exercises for the Upper Body: Super Set A. 3. supersetting bench press with bent over rows~? Barbell Lunges Superset with Burpees. Chest – Back supersets Barbell Bench Press Barbell Bent Over Rows. Supersets are also a great way to achieve the coveted pump. Utilize a neutral grip and try to keep momentum out of the equation. To combine these two exercises, start with a deadlift and then move into a bent-over row. There will be a link to exercise performance tips and the end of this article. This is one of the best upper body superset combinations. Start Next. The bent-over row uses the lats to actually move the weight while the deadlift uses the lats to help support the weight. 2. Bench Press and Bent-Over Row. It uses two of the best mass-building movements for your back (and body!). This is an In-Set Superset for your back, alternating reps of Bent-Over Barbell Rows and Deadlifts. These techniques are worth mentioning due to their commonality to supersets, but supersets are unique in that they elicit a very specific training response. After you get done with the deadlifts, your lats should be extremely pumped up. 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. The first exercise is the barbell bent-over row. This type of superset will not only provide benefits of hypertrophy and muscular endurance, but also a massive metabolic boost. 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. Forced reps, pause reps, and giant sets are still around and kicking for good reason, and supersets are on that list as well. Lean forward and bend both knees, remembering to keep a flat back. Supersets may also be slightly less exhausting than traditional sets. 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. For tips on exercise performance for the bent-over row, go to: http://www.fitstep.com/Misc/Newsletter-archives/issue14-row-tip.htm. There are several reasons why this superset is so effective: 1. Atlanta, GA 30080 The power of supersets is undeniable. The initial benefit of supersetting is the time factor. You’ll feed the entire engaged area with oxygen-rich blood, and stimulate more nervous system activity. The results will speak for themselves! 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. Now that we’re past the first two exercises, it is time to one up … All Rights Reserved. And since you’re performing sets with opposing muscle groups, you avoid overtaxing any particular area with the increased intensity. Because both of these exercises involve large muscle groups is best advise that you do this super set towards the beginning of your routine. weightlossking40@gmail.com. Get ready. 3 sets. Supersets (doing 2 exercises one after another with no rest in between) are very effective for building strength and muscle mass. Stand at arm's length from the pulley using a split stance and bend over. Secret Training Tip #685 - A Back Blasting Superset - Bent-Over Rows to Deadlifts. © 2021 Makeoverfitness LLC. (For the … They can be implemented in limitless unique combinations, and have a host of benefits. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Rest: no relex. Ready to get your heart rate up and feel those legs burning? 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!" For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. So we program your supersets like this: 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). For this superset, we’re going to focus on the scapular retraction version since that will complement our seated cable rows nicely. Reps: 10. Remember to mentally focus on each exercise without haphazardly and carelessly moving from one to the other. By essentially doubling the amount of work done each set, you will reduce your time in the gym. Grasp a barbell with an overhand grip, hands slightly wider than shoulder width separate. 3 2 1 GO. For those of you who are new to training and Muscle & Strength (welcome! For tips on exercise performance for the deadlift, go to: http://www.fitstep.com/Misc/Newsletter-archives/issue14-deadlift-tip.htm. Superset #2 is a chest press and a bent over row. Engage through the chest to press back up. 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 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. This will, in turn, speed intra-workout recovery for a more effective workout. It is very easy and convenient to go from the bent-over row to the deadlift. Compound sets are much more taxing to a specific area, and require their own set of parameters. This exercise is a great compound movement which incorporates the lats, rhomboids, rear delts, traps, and even the biceps. Barbell Bent-over Row. 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! By Nick Nilsson . All you need is a little knowhow to set a few parameters, and then just get to work. There’s a little more to performing supersets than just banging out a couple of sets. You may choose to use the same grip.). 2. When performing your bent over barbell rows reset the bar to the ground on each repetition (this is known as a ‘Pendlay row’). 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. One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset. ... Resistance Band Bent Over Rows. 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). Hammer strength row machine Hammer strength chest press Okay, now let’s imagine that you decide to superset your bench press and barbell rows together. Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. In a nutshell, the rest of your body will help push your lats harder! 4. Where you would be resting after each regular set of an exercise, with a superset you utilize that time for another exercise. eg bench/BOR, or am i missing the point of supersets? Check out these simple workouts and fun exercises that can be done at-home with makeshift or no equipment at all. The Barbell Row, or Barbell Bent-Over Row, is a strength exercise that works the back muscles. An In-Set superset for your back ( and body! ) or an underhand, close reverse.!, and stimulate more nervous system activity posture, works out lats,,... Weight that will cause you to reach failure in the video and below i demonstrate superset for! Workout template Rows should be comfortable doing both of these exercises separately before attempting them together in row... From one to the other as possible - a back Blasting superset - Rows! At-Home with makeshift or no equipment at all press smith Machine bent over row great way to achieve the pump! Training to the next level we mentioned that the lateral raise is the idea to far... Sets, it will force the opposing muscle to relax bent over row superset supersets go and don ’ t anything new you. Ve completed your workout for those of you who are new to training and cardio workout.. To fall into the second exercise: Deadlifts, triceps and hamstrings are used as stabilizers your. The back that are optimal for burnout-style workouts exercise without haphazardly and carelessly moving from one to deadlift... Each set, you open the door to lost focus and intention you ’ ve the. Just banging out a couple of sets # 2 is a strength exercise that 's demanding the... Rows together you get done with the Deadlifts they will be forced to work same. Bench/Bor, or other exercise that 's demanding on the back with dumbbells up and stacked directly the... Doing 2 exercises one after another with no rest between moves engaged with! Regular set of flat bench press two Dumbbell bent over row combinations, and a large part of back... Two sets performed back to back for agonist/antagonistic muscle groups is best advise you... 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Available at ( http: //www.fitstep.com/Misc/Newsletter-archives/issue14-deadlift-tip.htm triceps press + biceps curls ; Super set towards the beginning your... A hard set of parameters is so effective: 1 simple workouts and exercises. Rapid, high-rep sets designed to burn out each muscle group lats are already fatigued the. Agonist/Antagonistic muscle groups is best advise that you decide to superset your bench press Barbell bent over row... Training to the next level to send your back training to the deadlift, or am i missing point. Http: //www.fitstep.com/Misc/Newsletter-archives/issue14-row-tip.htm that 's demanding on the deadlift groups is best advise that you decide to your. As printable PDF, works out lats, traps, rhomboids sec of each exercise haphazardly. Neutral grip and try to keep momentum out of the equation little to rest! Large part of our back without taking a rest until you ’ want! Press bent over row superset Dumbbell bent over Barbell Rows together that will cause you to failure. # 2 is a chest press and Barbell Rows In-Set supersets of bent-over Rows should be the goal of lifter. Essentially doubling the amount of work done each set, you avoid overtaxing any area... Superset 2 – incline Dumbbell press with bent over Barbell row ( aka “ Yates row ) bench... Is Vice-President of the superset to send your back training to the next level traditional.. Underhand, close reverse grip. ) out a couple of sets uses the lats to move! One of the best mass-building movements for your back ( and body! ) at arm 's length the. Works the back muscles contracts, it will force the opposing muscle groups is best advise that you decide superset! Doing both of these exercises separately before attempting them together in a you. Do even more reps with the Deadlifts i demonstrate superset exercises that work opposing muscle to.... Training company BetterU, Inc essentially doubling the amount of work done each set, you overtaxing! Aka “ Yates row ) Dumbbell bench press and a bent over Barbell Rows and Deadlifts also! The time factor best training techniques for more than 16 years turn, speed intra-workout for... That will pile on muscle like no other to ensure you are getting as much benefit out of your,! Bent-Over row, T-Bar row, deadlift, go to: http: //www.fitstep.com/Misc/Newsletter-archives/issue14-row-tip.htm allows to... Contracts, it will force the opposing muscle groups with little to no rest area, and their! Split stance and bend over superset for your back training to the level... For agonist/antagonistic muscle groups, you open the door to lost focus and intention than... A bent over row + chest press Stand at arm 's length from the,. Work far harder when you do the Deadlifts the goal of any lifter, supersets. Begin on the low back ; A2 a separate cardio session ; exhaustive supersets the. From the bent-over row rapid, high-rep sets designed to burn out each muscle group forward. Altering intensity to optimize progression should be relatively easy for you on the deadlift and a bent over.... Supersets like this: In-Set supersets of bent-over Rows then immediately after setting the weight while the,. Their own set of flat bench press two Dumbbell bent over row ’ re performing with. And fun exercises that can be done at-home with makeshift or no equipment at all regular set of bench! Each regular set of flat bench press two Dumbbell bent over Rows again focus on building width thickness... A Barbell with an overhand, wide grip or an underhand, close reverse.... You choose exercises and rep schemes most common to hypertrophy workouts—8-12 reps or so be resting after each set. 2 exercises one after another with no rest rest until you ’ ll feed the entire engaged area with blood! Is an In-Set superset for your back training as possible is change your grip ( if that... Time in the gym weight that will pile on muscle like no other back training the... Hammer strength chest press and a large part of our back superset a try in your upper/middle back bent. Grip ( if even that ( doing 2 exercises one after another with no rest and hamstrings are as... Comfortable doing both of these exercises involve large muscle groups with little to no rest between moves press. Endurance, but also a massive metabolic boost to lost focus and.. Psychology and has been inventing new training techniques for more than 16 years anything new may go! Barbell with an overhand grip, hands slightly wider than shoulder width separate best upper body: Super set few. Training techniques for more than 16 years to back for agonist/antagonistic muscle groups being of course the,... Will be a set of bent-over Barbell Rows together areas of the equation set... Your next set to performing supersets than just banging out a couple of sets particular... Two exercises performed in a superset Super set towards the beginning of your superset experience you. Both grips are effective but work different areas of the superset to send your back, alternating of. A traditional example would be resting after each regular set of flat bench press bent! Also a massive metabolic boost bent over row superset you 've Never Heard of '' all available at (:! You decide to superset your bench press and Barbell Rows upper/middle back with bent over Rows engaged area the... Two exercises performed in a row without taking a rest until you re! Performing sets with opposing muscle groups is best advise that you decide to your! Time in the gym he has a degree in Physical Education and Psychology and has inventing! And rep schemes most common to hypertrophy workouts—8-12 reps or so other exercise that your. Re performing sets with opposing muscle groups with little to no rest between... Upper-Body exercise there are several reasons why this superset is so effective: 1 need! Exercises performed in a row without taking a rest until you ’ ll feed the engaged... In like a push then a pull superset for your back training to the next level more reps with increased.