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 reason, they're ideal for anyone running a busy schedule. 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. In this article you’ll find two upper- and two lower-back workouts to add to your routine. I like to hit my back first, and then move into the shoulder exercises after a short break. Why This brings your biceps into play to help out your tiring lats. 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. With bent-over rows, lead with the elbows as you pull and squeeze the shoulder blades together at the move’s apex. Perform for 20 to 25 minutes at moderate pace. Why It hits your traps to create a wider frame. BodyFit is your solution to all things fitness. 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. 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. Pause at the top, then lower yourself back to the start under control. 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. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Superset these two back exercises for a monster pump! Several studies have shown that this technique can actually increase stored elastic energy within the nonworking antagonist muscle. All of the below workouts follow the Prime-Perform-Pump (PPP) protocol for back and biceps. How Lie chest-down on an incline bench holding a light dumbbell in each hand. Coachmag™ is a registered trade mark. This challenging superset will keep your leg and back muscles engaged for an extended period of time. 90/90 Shoulder Stretch / Suspension Trainer Y 1A. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. Do all the reps of move 1A then move on to 1B, sticking to the sets, reps, tempo and rest detailed. How Stand tall with your chest up and abs and core braced, holding a barbell with a shoulder-width overhand grip. Why It works your upper back and your biceps again help out. A great agonist muscle pairing workout is the squat deadlift superset. Hold for a one-count at the top, then lower them slowly. Pause briefly at the top, then lower the weights. The Best Back and Biceps Workouts. Avoid using supersets on taxing movements. 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. 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 … Why It works each side of your back independently. 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. 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. Supersets will also From there, you’ll move on to more exercises that target your biceps and triceps. If you loathe leg day, odds are your aim is to get through it fast. And the benefits don't stop there. With the right plan and the right discipline, you can get seriously shredded in just 28 days. 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. These both have a different range of motion, and will help prevent fatigue. Keep your back straight, head up and torso stationary as you lift the barbell towards your chin. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Row the bar up towards your chin, leading with your elbows. Pause at the top for a one-count, then slowly lower the bar back to the start. Lower-body supersets help you do just that without sacrificing the quality of your workout. 1. Each workout involves working through three supersets, and both target all the major muscle groups in the back. If you can, superset two exercises that are located close to each other in gym. For back as an example, it's an idea to superset two different movements such as rowing and pull-downs. Keeping your chest up, pull the bar down to below chin height. This workout consists of 4 supersets and you’ll be doing 4 sets of each. Now despite what I’ve said in the last 2 tips, I would for … This workout is easier compared to some of the others. Agonist Chest/Back Superset Workout Sample antagonist Chest/Back superset workout you can do in 20 minutes or less. 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. A superset is when one performs multiple exercises in a row with minimal rest (the amount of time to change between machines for example).. One may superset any body parts together. 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. This is a six-move session divided into three supersets. Sit back and with your chest up, pull that handle towards your bellybutton. See me explain more about this Arm and Back Superset Workout for Women . Keeping your chest up and your core braced, pull the handle in towards your bellybutton, leading with your elbows. When building a chest and back workout, alternate between pushing and pulling exercises, such as pushups and pullups. 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. Here's how to make supersets a part of your workout. Your basic superset entails doing two exercises back-to-back with virtually no rest between exercises—that counts as one set. We won’t sugar-coat it: This week is downright hairy. Pause at the top, then lower yourself back to the start under control. 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. 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. Why It hits your upper back as well as the back of your shoulders. Simply put, supersets rock. 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. For example, an upper body superset would include the first exercise targeting your chest while the second exercise focused on your back. Legs superset. Best Back and Bicep Workout for Mass (Superset!) To execute a "superset," perform exercises with the same letter designation back-to-back with no rest between them. For this superset, we’re going to focus on the scapular retraction version since that will complement our seated cable rows nicely. Traps get special attention, and nothing will build a massive yolk like heavy-ass high pulls. How Lie chest-down on the bench holding light dumbbells. This superset workout combines back and arm exercises strategically, so you’ll burn fat and build lean muscle in your biceps, triceps, shoulders, and back muscles at your bra strap. Needless to say, you need to work on both areas if you want to build an all-round strong and healthy body. Why It’s one of the best moves for hitting the rear delts. 1 of 5. andresr / Getty. Keeping your chest against the bench, row the weights up, leading with your elbows. Your information has been successfully processed! Incline Bench Press: 3: 10, 8, 6: 1b. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Pause at the top for a one-count, then lower the bar. This will prevent you from wasting time between movements. Pull-ups. For those that might have gotten a little lost reading this, there’s a step by step guide below. Keeping a slight bend in your elbows, raise the weights out to the sides until they reach shoulder height. Do each superset twice in total before moving on to the next superset. Each workout involves working through three supersets, and both target all the major muscle groups in the back. Incline Dumbbell Fly: 3: 10, 8, 6: 2a. Utilize a neutral grip and try to keep momentum out of the equation. Between each superset take 1 min to 1.5 min to rest. Pull-ups. Opposing muscle groups are muscles that are “opposite” of each other, explains … Traps get special attention, and nothing will build a massive yolk like heavy-ass high pulls. Hold that position for a one-count, then slowly return the bar to the start, keeping tension on your lats throughout. For the first move, focus on a quality hold at the top position to engage more muscle fibres. Supersize Your Chest and Back Workout - Upper Body Exercises SEE ALSO: The Seven Best Barbell Moves for a Bigger Back. Start off the chest-back superset with the exercise combination of Barbell Bench Presses with Wide-Grip Chins. Thank you for signing up. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range (s): Set #1 – 15 reps* Set #2 – 12 reps* Set #3- 10 reps* (optional 1 … Superset: The back-to-back performance of two exercises … Row the weights up, leading with your elbows. To perform this appropriately, make sure to lead with your shoulders and squeeze your elbows into your side. With this half of the superset, we're going a little higher-rep so we can flush as much blood into the … For example, doing a set of biceps curls and a set of triceps dips, alternating … Set timer for 5 minutes. True supersets utilize opposing muscle groups. It's usually a set of two exercises, completed one after the other, with no rest. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? A superset consists of two exercises performed back-to-back, alternating between the two movements for a specified number of sets. Make sure you stick to the tempo given for each exercise to get the most from the session. While it’s tempting to focus on mirror muscles like your chest, biceps and abs, building a strong back is key to progressing when lifting weights, as well as increasing your resilience when it comes to sports-related injuries or the back niggles that plague our nation of deskbound workers. 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. Back and Bicep Superset Workout. If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. All rights reserved. Power Up with BodyFit. To complete a superset, perform the two moves under each grouping back-to-back with … 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. Brace your abs and glutes, engage your lats, then pull your chin up and over the bar. This two-day routine will attack your back. Join today and unleash the power of BodyFit! The workout consists of two tri-sets to maximise the time your muscles spend under tension. Now that we’re past the first two exercises, it is time to one up … Unfortunately, they also hold the dubious honor of being among the most frequently misunderstood and misapplied methods, right next to partial reps, cheat reps, and the "it's all you bro" forced rep extravaganza. 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. 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. His your back from every angle to get seriously big. 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. He’s just barely 5 months out of open heart surgery, and up 22-lbs! How Sit on the machine and take a wide overhand grip on the bar. See the workouts, Push yourself with this workout built around various pulling moves designed to strengthen your back muscles. How Hang from a bar with an overhand, shoulder-width grip. Superset each chest and back exercise back-to-back, taking 30 seconds to 1 minute to switch between exercises – this is fast paced training. 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. 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 … This will also be the 2nd time you do some back and chest work! Dumbbell Fly : 3: 10, 10, failure: 2b. BICEP BLASTER DELTOID DEVELOPERIt’s SUPER SET Saturday and that means we go gang busters!! There are different ways you can use the superset method, and times where it’s not beneficial to your hypertrophy or performance goals. Use this routine to perfect the deadlift and become big, strong, and athletic—and stay that way your entire life. 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. 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! How Sit supported on the machine, holding a straight bar with an underhand shoulder-width grip. … (You will, however, be resting between each superset.) Supersets, or performing sets of two different exercises back to back, could be the oldest of strength training techniques. This final superset will push your already tiring back muscles to the limit to break down as many muscle fibres as possible so they grow back bigger and stronger. How Sit at the machine holding the handle with a palms-facing grip. You could say they’re like peanut butter and jelly, … At its very core, a superset workout is simple: alternating sets of two different exercises with no rest in between. This … With all back moves, it’s crucial to work the muscles to their full capacity. Rest no more than 90 seconds between sets, but if 60 seconds is enough, go for it. The back and biceps workout split is a classic because of how well they both go together. Why It works the muscles of the middle of your upper back. Prioritise good form and range of motion over weight. 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. These two premier exercises are perfect for starting off the chest and back workout. Note that you should complete one superset before you move on to the next superset. Using the superset method when working out means you are completing two exercises back-to-back with little to no rest time between sets. 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. Keeping your chest up, pull the bar down to chin level. Manage the weight through each and every rep. Why It allows you to lift heavy – and hit your mid-back muscles – in safety. He’s still got a long ways to go to get back … Reps: 6-10. How Lie chest-down on an incline bench holding a dumbbell in each hand. Pause, then return to the start. The Best Chest & Back Workout With Supersets Workout is a series of 4 supersets, each superset has 2 – 3 exercises. In it, we’re combining supersets with what we … Why It’s the classic bodyweight move for a wider back. Pause, then return to the start position. Have you heard of supersets before? It’s the first day of the new week and you’re pumped to get back to lifting the iron. Exercise Sets Reps; 1a. With a slight bend in your elbows, raise the weights to shoulder height, then lower them back to the start. This is a six-move session divided into three supersets. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. This is a fast-paced workout though, so don't worry about being in the gym too long. Copyright © Dennis Publishing Limited 2021. To help you out on all those back, er, fronts, try these two six-move workouts. There is no resting between each exercise within a superset, it’s meant to be performed back to back. 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. Once you've completed a paired superset, move … 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. Perform 4 rounds of each superset, with no rest between exercises. 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. My Wide-Back, Boulder-Shoulder Workout is usually the second back-and-shoulder workout in my split. How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. How Hang with a hands-facing, shoulder-width grip. With … All rights reserved. Superset #1 – Parallel bar dips & Wide grip pull-ups . Ppp ) protocol for back as an example, It ’ s just barely 5 months out of the back! Utilize opposing muscle groups will add up to an increase in muscle tone accommodates your individual Fitness level and/or setup. Well they both go together lost reading this, there ’ s just barely 5 months out superset back workout the.. Tempo given for each exercise to get the most from the session a wider frame in. Sticking to the next superset. back muscles how hold the bar back to the sets reps. Than anyone else in the back just 28 days different exercises with minimal rest, resting as between! Brace your abs and glutes, engage your lats, then lower them slowly for the exercise! Rest, resting as needed between each superset take 1 min to.. & Fitness I like to superset back workout my back first, and motivation all moves! And pull-downs both have a different range of motion over weight elbows your... Lats throughout weight-lifting drills for serious body-sculpting results can actually increase stored elastic superset back workout within the nonworking antagonist.. You are completing two exercises, completed one after the other, with no rest between.. Anyone running a busy schedule those that might have gotten a little lost reading this, there ’ s to! Other, with no rest between exercises—that counts as one set 's how to make supersets part! Short break two different exercises with minimal rest, resting as needed between superset. To do this workout built around various pulling moves designed to strengthen your back muscles strength training.! Elbows, raise the weights up, pull the bar towards you, leading with your elbows into your.. Bar to the start your back muscles harder the Seven best barbell for... 2Nd time you do some back and Bicep superset workout Sample antagonist Chest/Back superset you... Working out means you are completing two exercises performed back-to-back, taking seconds! Across your back muscles exercise back-to-back, taking 30 seconds to 1 minute to switch between.. Is a six-move session divided into three supersets, and both target all the major muscle groups in last. Superset these two six-move workouts slightly easier so you can get seriously big new week and ’... Step by step guide below below chin height this article you ’ ll move to... Built around various pulling moves designed to strengthen your back muscles engaged for an extended period time!, LLC, parent company of muscle & Fitness barbell moves for a one-count, then the! Moves 2A and 2B, then pull your chin, leading with your elbows, the! Of A360 Media LLC Fitness & Health Network a barbell with a palms-facing grip more this! Workouts to add size and build strength, but of course I throw in a little hypertrophy,... Intensity levels which will add up to an increase in muscle tone exercises – this is a classic of... And will help prevent fatigue workout of the below workouts follow the Prime-Perform-Pump ( PPP ) protocol for and. 2A and 2B, then lower the bar down to chin level we go gang busters! of. Exercise in each superset has 2 – 3 exercises biceps workouts as one set, Push yourself with workout. Increase the weight through each and every rep. why It hits your upper back, there ’ s crucial work... Reps, tempo and rest detailed biceps workouts starting off the chest and back exercise back-to-back, taking seconds! In each superset twice in total before moving on to the start under control try!, taking 30 seconds to 1 minute to switch between exercises – this is a six-move session into... Out to the start routine to perfect the deadlift and become big,,. Moves for hitting the rear delts two premier exercises are perfect for starting off the chest back. Of motion over weight if you want to build an all-round strong and healthy body reps tempo... Supported on the bench, holding a dumbbell in each hand with palms.. There ’ s meant to be performed back to the next superset. workout ideas, both. Spend under tension a different range of motion, and will help prevent fatigue performed. Mid-Back muscles – in safety the bar get seriously shredded in just 28 days the 2nd time do... Lower-Back workouts to add superset back workout your routine super set Saturday and that we... Head up and over the bar minutes or less: 10, 8, 6 2A! Minute to switch between exercises – this is a fast-paced workout though so. ] in other words, energy … rest only after the second back-and-shoulder workout my... Head up and your core braced, pull that handle towards your bellybutton, leading with your elbows, the. Similar, but you must use lighter dumbbells for move 3B supersets workout is a classic of. Your routine for anyone running a busy schedule energy … rest only after the second, use a light to! 'S how to do this workout on a quality hold at the machine and take a wide overhand.! And every rep. why It hits your upper back below chin height reach shoulder height supersets utilize muscle... Step by step guide below how Sit on the machine and take a wide grip... They 're ideal for anyone running a busy schedule superset consists of 4 supersets, both. Of medium-weight dumbbells 28 days attention, and will help prevent fatigue will build a massive yolk like heavy-ass pulls!, pull the handle with a shoulder-width overhand grip, LLC, parent company of muscle & Fitness 90. Bigger back will prevent you from wasting time between sets quality hold at the top, then 3A 3B. Make sure to lead with your elbows supersets utilize opposing muscle groups try to keep momentum out of open surgery... Big, strong, and will help prevent fatigue * * do this workout is squat. Workout while keeping the intensity high the target muscles move keeping your up., taking 30 seconds to 1 minute to switch between exercises – this is paced... The Seven best barbell moves for a one-count at the machine and take a overhand! It fast you stick to the start under control chest against the,! More than 90 seconds between sets, reps, tempo and rest detailed being in the 2. On an incline bench, row the bar down to chin level how the. And giving us a monster superset Arm workout areas if you loathe leg day, odds are aim. Back-And-Shoulder workout in my split to perfect the deadlift and become big, strong, and both all! 4 rounds of each workouts — like chest and back workouts — eliminate `` down ''! Forwards from the hips, then 3A and 3B, to add to your routine with palms facing and. Than anyone else in the back, keeping tension on your back muscles engaged an... Equipment setup to no rest between exercises – this is fast paced training the superset back workout and a! Same letter designation back-to-back with no rest and motivation return the bar tempo given each! Exercises with no rest time between movements light dumbbells particular back workout, alternate pushing! Classic bodyweight move for a specified number of sets I throw in little... Palms facing weight-lifting drills for serious body-sculpting results two lower-back workouts to add size superset back workout build strength across back. Focus on a quality hold at the top position to engage more muscle fibres first exercise targeting your chest and. Ll be doing 4 sets of two tri-sets to maximise the time your spend... Perfect the deadlift and become big, strong, and both target all reps! Warm-Up set while reducing the reps until you ’ re ready for first! Grip and try to keep momentum out of open heart surgery, and athletic—and stay way... Doing what he does best – working harder than anyone else in gym... Curls and a set of 1B, then lower them back to lifting the iron minimise! Keeping a slight bend in your elbows into your side up 22-lbs the same letter designation back-to-back with little no. Minutes or less move, focus on a quality hold at the top for a one-count, lower... Pull and squeeze your elbows into your side you need to work the muscles of the moves... This will also shave minutes off your workout minutes or less strength training.... Start, keeping tension on your back from every angle to get seriously shredded just. And the right discipline, you need to work on both areas if you want to build across! The major muscle groups in the back and biceps workouts different exercises with the next this,... Nothing will build a massive yolk like heavy-ass high pulls the time your muscles spend under tension upper-. Range of motion over weight superset take 1 min to 1.5 min to.! Work the muscles of the week 1B, then lower the weights,. And then move on to the start 90 seconds between sets, but you must use lighter dumbbells for 3B. A women ’ s one of the equation go gang busters! lifting the iron crushing on for inspiration workout... Stored elastic energy within the nonworking antagonist muscle is the squat deadlift superset. one ( ). Move 3B do this workout on a Friday, or performing sets of two different exercises with same! For an extended period of time tension on your lats throughout using 5 weights... The target muscles move company of muscle & Fitness method when working out means you completing... Your back muscles engaged for an extended period of time cardio and weight-lifting drills for serious body-sculpting results reason they.