Whatever schedule you choose, the combination of full-body training and supersets can’t be beat. Whenever you do a row exercise, you aggressively stimulate your mid-back muscles and your lats, keys to overall back development and strength. Meanwhile, you're building up your rear delts as you do this, adding visual depth to your arms and doubly securing your shoulder health. So if you're going to superset a dumbbell bench press and a kettlebell row, do the row first; it'll activate all those stabilizing muscles around your shoulders and boost stability and enhance performance for the press, says Rusin. For example, if you do a set of squats and then a set of chin-ups, that’s called a superset. You’ll use the same exact weight you used on each exercise yesterday, but now the exercise order is swapped. Earlier we mentioned that the lateral raise is the best isolation exercise … Cable crossovers Seated cable row. Take advantage of that and train both your back and rear delts together in a move that builds serious muscle and promotes long-term shoulder health, too, the Incline Row to Fly Superset Series, from Men's Health fitness director Ebenezer Samuel, C.S.C.S. Repeat on the other side. For example, two chest exercises paired together, two back moves, two leg moves, to biceps moves, etc. This is one of the toughest single arm rows around. Follow that with an incline bench press combined with a standing barbell bent over row, and then do a lat pull down combined with dumbbell chest press. 19(1): 202-205, 2005. To start a push/pull superset, start with a flat bench press combined with seated cable row. Dumbbell bench press Dumbbell row. Barbell Bench Press vs Barbell Dead Row; The most common chest exercise is probably the bench press, which is a solid exercise for working the chest. If you’re doing straight sets, then, your workout might look like this: Set #1 of the bench press; Rest 5 minutes Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. You’ll see this repeatedly in the below workouts, even with smaller bodyparts like forearms (where I superset forearm flexion moves with the opposing forearm extension) and calves (where I pair calf raises with toe raises, the latter of which trains the anterior tibialis muscles on the front side of the lower leg). Do 6 to 8 pairs of reps like this. The barbell bench press. 4 sets of 10 reps Incline Dumbbell Press; Barbell Bent Over Row; Superset B. Supersets can also be used to boost strength when training opposing muscle groups. Let’s say your bench-pressing. Superset #1 Barbell Bench Press. Slowly lower the weight down ensuring you keep a slight arch in your back with your shoulder blades retracted. Privacy Policy In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. Getting in some bench press and cable work. Superset #4. Tighten your shoulder blades. Using the same weight will allow you to feel the impact that pre-exhaust can have on your strength. The latter can limit your gains in muscle growth and strength. Smith Machine Bench Press Smith Machine Bent Over Rows. J Strength Cond Res. Method 2 involves two exercises for the same muscle group done back-to-back with no rest; this is technically called a COMPOUND SET. All three supersets … For this workout, choose a weight on your first exercise that limits you to 4-6 reps, but don't attempt this weight on the second exercise; instead, use 50% of the weight used on exercise #1 for the second move, and take it to failure. Journal of Strength and Conditioning Research. Do a single rep on the other. For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. … This Incline Bench Superset Will Blast Your Back and Shoulders. This way, when you hit fatigue on the second exercise, you know it's because the target muscle group is fatigued, not due to a smaller muscle group being fatigued. "This is that kind of move.". Here’s the main advantage of supersets. The opposing motion has you pulling something toward your torso, as you do in a row. University of Wisconsin-Parkside (Kenosha, WI) researchers found that when subjects did a six-second isometric hamstring curl before doing an explosive vertical jump, quadriceps force production was increased by nearly 15% as compared to when they did the jump without the leg curl. For example, when you do a superset of barbell rows followed by bench press, you'll be stronger on the bench press. Master The Incline Bench Row To Blow Up Your Back, Crush Your Back and Abs With This Smart Series, This Full-Body Dumbbell Workout Takes 20 MInutes, Blast Your Muscles and Lungs with These Sinister Supersets. Back-and-chest: When you do, say, a bench press or a pushup, you’re pushing something away from your torso. Push up Inverted row. 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). The below program consists of six workouts that I did on six consecutive days. This dropset-powered back idea builds critical mid-back strength while also developing rear delt and rotator cuff muscle. For example, most people tend to be far stronger on flat-bench presses than incline presses, so an extended set for chest would have you do incline presses to failure, then immediately switch to flat-bench presss with the same weight you failed on doing inclines. Both of these movements are great for developing thickness and all the knots that make your back look like mountains on a map. 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. Bench Press into Bent-Over Row. The idea is fairly simple but it contains some nuances which must not be overlooked. The birddog position on the bench reduces your stability, which helps you dial in pulling technique. Birddog Row . In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Compound sets are much more taxing to a specific area, and require their own set of parameters. Kelleher, A., et al. Superset #2 is a chest press and a bent over row. This could be something like a bicep curl and a triceps extension. Superset #3. High Incline Dumbbell Press SS with Barbell Row. Single Arm Hammer Strength Press SS with One Arm Lat Pulldowns. Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. Wide grip (pec) dips Pull ups or Chin … The following is a superset for your back that will pile on muscle like no other. A superset is when two or more exercises hitting different muscle groups are performed in a row without rest between them. Antagonist knockout training increases force and the rate of force development. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. The classic superset approach is the basic antagonistic superset. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. This combo is extremely effective for blasting the quads and glutes. Incline Bench Wide Overhand Barbell Rows s/w Incline Bench Dumbbell Rows s/w Cable Cambered Bar Rows. “I’ve laid the groundwork for you by doing the research in the lab to find out what really works, designing the programs and systems, creating the content, and developing the technology. 8; Bench press combined with lat-pulldown or row are classic supersets. By “easier” I don't necessarily mean the exercises are truly easier; rather, they just happen to be more biomechanically advantageous than the variation you just did. You can use a Smith Machine or a free weight Olympic bar (which weighs 20kg) then add the weight each side to a load which you can lift for 10 reps. I love closed-chain exercises like the push-up and bodyweight row (aka the Australian pull-up) because they engage lots of stabilizer muscles in addition to the prime movers. Barbell Bench Press vs Barbell Dead Row The most common chest exercise is probably the bench press, which is a solid exercise for working the chest. "You can do that even with a set of 25s if you really focus on that squeeze. "So by training those muscles first, we get more activation and stability for the movements that come after." Again, this may be due to the greater inhibition of the antagonist muscles, but it's also likely due to getting a longer rest for each muscle group. Do the workouts six days in a row yourself, or scale it back by inserting rest days between workouts. Lower the heavy dumbbells and grab lighter dumbbells or plate weights (or even water bottles. Those being of course the chest, and a large part of our back. Superset 1 1A Bent-over row. For the chest press, begin on the back with dumbbells up and stacked directly over the shoulders. Improve your training, nutrition and lifestyle with daily . It's a great third exercise in a total-body workout too. Maintain the squeeze on one arm, then do a single-arm rear delt raise with the other. That's right, if you do supersets correctly, you can burn 30% more calories after the workout is over, when you’re doing nothing. These two exercises complement the push-up and bodyweight-row superset very nicely, as well. Shoulder Width Neutral Grip Pull-ups s/w Narrow Grip Straight Arm Pull-downs s/w Seated Row w/ Rope. Here, you’ll move toward a more biomechanically disadvantageous exercise – which will make you appreciate the order of exercises in workout 5 far more! One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset. Rest times: 100 seconds between sets. The Finisher. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program. "You'll thank me later.". Again, choose whatever versions of the below exercises you like, and they don’t have to be the same ones you did yesterday. Repeat the pattern with another rep, this time doing the single row rep with the other arm. 2010 Oct;24(10):2632-40. On the bench, pump out six reps. Then, flip over and perform six reps of a bent-over row. Ready to get your heart rate up and feel those legs burning? So if you're going to superset a dumbbell bench press and a kettlebell row, do the row first; it'll activate all those stabilizing muscles around your shoulders and boost stability and enhance performance for the press, says Rusin. In a third study, supersets consisting of bench press immediately followed by lat-pulldown and then resting for 180 seconds before the next superset, resulted in 10% more weight lifted than traditional training with 90 seconds of rest between each set: first three sets of bench press, then three sets of lat-pulldown. Shoulders. Doing two exercises with no rest can significantly cut your workout time down and get you out of the gym quicker. You'll need a bench and two sets of weights to do this move. Superset #4. … The two concepts are a perfect match, really. And you simply can't go heavy on the rear delt flies if you want to execute them well." When you're training the opposing muscle group, the other is getting some rest. For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. For this superset, we’re going to focus on the scapular retraction version since that will complement our seated cable rows nicely. Getting in some bench press and cable work. Superset #2 is a chest press and a bent over row. While longer rest periods are often needed between sets of bench press lifting, the back and arm muscles are also slightly hit, so it makes sense to throw in some pull-ups for a superset! Research shows that a muscle will contract with more force if preceded by contractions of its antagonist (opposing) muscle group. Here, I’m combining supersets with full-body training via a brief but brutally effective 6-day program. Barbell Lunges Superset with Burpees. Row both dumbbells back. Bench Press: 3 sets of 6-8 reps. Push-Ups: 3 sets to failure. Build critical back strength and power and shoulder-saving rear delt muscle with this series. Simple as that. A superset is when you alternate two similar, opposite, or unrelated exercises with one another, and no rest in-between the pairing exercises. You’ll also feel the muscle differently, and when used periodically, this method can lead to good gains in lean muscle mass. Another study, this one from Canada, reported that when subjects did three supersets of rows and bench press using their four-rep max on each exercise, they were able to perform more reps on the second and third sets than when they did traditional sets. Do rear delt raises with both arms. This second superset will target the upper chest and the entire back musculature. You may be able to find more information about this and similar content at piano.io, Build a Bigger Chest With This Bodyweight Workout, The Bear Plank Chest Press Chisels Out Your Pecs, This 15-Minute Workout Skips for Strength, How Men Over 40 Can Build Chest Strength Safely, Blow Up Your Back With This Gorilla Row Dropset, Cobra Kai's Tanner Buchanan Shares His Workout, Your Shoulders and Abs Will Love the V-Sit Halo. Incline Bench Dumbbell Row The dumbbell row is a great isolation exercise for the back, and often used as a ‘finisher’, the last exercise performed on your back workout to burn out the muscle (the dumbbell row is often the exercise of choice for this as it’s quick and easy to superset or dropset unlike heavy barbell based exercises). To bring up your chest, superset flyes with bench presses. Robbins, D. W., et al. "Get the entire series in your workouts," says Samuel. The classic push/pull pairing doesn't get any better than this. Your mid-back muscles are critical for pulling your shoulder blades down and back, a nice safe position that improves your posture and helps protect your shoulder's rotator cuff tendons (oh, and it looks badass in a T-shirt too). Fatigue the pecs by doing flyes, then immediately hit the bench without rest. Flat Bench Dumbbell Press SS with Bent Over Dumbbell Row. Overhead press and bent-over row. Superset Workout. Superset 2: Inverted Row and Bench Press Pairing pushes and pulls on the horizontal plane is more than balancing muscle groups. But I’m not just doing this for the fun of it. Superset A. ); for these moves, go to failure regardless of how many reps that ends up being. The entire series is a perfect way to finish off a back workout or an upper body workout. Reps: 6-10. There are two main ways to do supersets: Method 1 involves two exercises for two different muscle groups done back-to-back with no rest; that’s called a SUPERSET. … Known for his unmatched intensity, Schwarzenegger was always devising ways to crank up the volume of his workouts. Squeeze hard at the top and focus on your rhomboids (muscles in … A staple in our chest workouts. superset pull ups (10-12 reps) with lat pull downs (12-15 reps) - 5 sets superset bent over barbell rows (8-10 reps) with incline bench dumbbell rows (10-12 reps) - 4 sets superset seated close grip cable rows (10-12 reps) with single arm dumbbell rows (8-10 reps each side) - 4 sets Arms: Follow that with an incline bench press combined with a standing barbell bent over row, and then do a lat pull down combined with dumbbell chest press. When performing your bent over barbell rows reset the bar to the ground on each repetition (this is known as a ‘Pendlay row’). Start with your chest on an incline bench, core tight, holding two dumbbells below your shoulders. Specifically, he would superset chest with back exercises and biceps with triceps. Take advantage of that and train both your back and rear delts together in a move that builds serious muscle and promotes long-term shoulder health, too, the Incline Row to Fly Superset … When you combine the rest taken between supersets, it equates to greater total rest for each muscle group. Supersets are very effective for building strength and muscle mass. When body weight exercises are used, just go to failure. Hammer strength row machine Hammer strength chest press. The traditional superset is a series of two sets performed back to back for agonist/antagonistic muscle groups with little to no rest. In this version of compound sets, we’ll do a multijoint exercise first followed by a single-joint movement (again, for that same muscle group). One word of warning: you should be comfortable doing both of these exercises separately before attempting them together in a superset. Hammer strength row machine Hammer strength chest press. Maintain the squeeze in your midback on one side. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … This routine involves compound sets where two exercises for the same muscle group are done back-to-back. The following is a superset for your back that will pile on muscle like no other. How Lie chest-down on an incline bench, holding a dumbbell in each hand with palms facing. Superset 3 Muscle-up and Pistol Squat. From these two versions, you can create an infinite number of workouts, as I'm going to show you over the course of six workouts. 3. A superset, often called a “paired set” in the research, is when two exercises are done one after the other. Squats, set #1 Chin-ups, set #1 Do 2 sets of each superset/extended set pairing, using any version you prefer of each exercise. Building meaty rear delts helps pull your shoulders back into their sockets, in addition to helping them pop out of your T-shirt. "Some moves build muscle and strength and manage to leave an entire area of your body on fire too," says Samuel. Cable Crossover to Machine Low Row. Superset 1: T-Bar Row and Two Arm Dumbbell Row. This means you can get a core workout without even needing to target those muscles directly. Compound Supersets This is an advanced method because heavier weights are being used in both exercises on the same body part, which can lead to … The king of chest exercises. Perform the superset four times. How you do it depends on your schedule and current fitness level. By Ebenezer Samuel, C.S.C.S. This workout utilizes extended sets. During those 60 to 90 seconds, you’re catching your breath, not lifting weights. Since supersets are good for improving strength, weight will be on the heavy side with sets of 6-8 reps. Do any versions you prefer of the below exercises. Perform 3 sets of each exercise, 6-8 reps per set, except for any bodyweight moves you choose (pull-ups, push-ups, dips, etc. Superset #2. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. On the second day of the program, you’ll simply swap the order of exercises, doing the chest exercise before the back move, abs before legs, biceps before triceps, and so on. The effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency. 45 degree bent over barbell row (aka “Yates row) Dumbbell bench press Two dumbbell bent over row. Finish with a 5-second rear delt iso hold with both arms. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. While we always prefer free weights, there are times where you do need to take advantage of the work of cables. Superset 4: Three rounds of 12 reps each Seated machine chest press Seated machine row. When approaching the Superset Chest Annihilation workout, my only thought was to try and hit the chest from every angle – which meant using different angles on the bench and both dumbbells and barbells. The important thing here is to mimic the movements I chose and switch the order of exercises in each superset pairing. As Joe Weider defined it over a half-century ago, a true superset technically involves opposing muscle groups (chest and back, biceps and triceps, quads and hamstring, etc). Now that we’re past the first two exercises, it is time to one up … The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. Engage through the chest to press back up. Superset training offers a multitude of benefits. Journal of Strength and Conditioning Research 24(4):1043-1051, 2010. Supersets involve two exercises done back-to-back with no rest between exercises. (To download a workout to your mobile device, click on the workout title – Workout 1, Workout 2, etc.). Build critical back strength and power and shoulder-saving rear delt muscle with this series. Consider these exercise pairings for an effective superset. and Although they both serve the same overall purpose, there are advantages to using each in a superset. This is the pre-exhaust version of workout 3. In fact, Australian researchers reported that when trained athletes performed rows before doing a bench press throw, they had significantly more power on the bench press throw than when they did it without first doing the rows. 2010 Oct;24(10):2873-82. A traditional example would be a set of flat bench press followed immediately with a set of bent-over barbell rows. Seated chest press machine Seated row machine. Bench row and lunge; ... whereas with a super set or compound set you're increasing blood flow in a specific area of the body,” explains McCall. Although it may elicit head-scratching at even the most hardcore gyms today, the practice of supersetting bodyparts was quite common a few decades ago, and its greatest proponent was none other than Arnold Schwarzenegger. You may take 60 to 90 seconds between four sets of work. However, with supersets, an exerciser would perform eight reps of the bench press, eight reps of the row and rest for a couple of minutes before repeating the superset … Superset 2: Inverted Row and Bench Press Pairing pushes and pulls on the horizontal plane is more than balancing muscle groups. The Explosive Back Training with Supersets – Best Back Work Out Ever is a series of 4 supersets, each with 3 exercises. For example, this 2017 study by Paz and colleagues compared agonist-antagonist supersets of the bench press and seated row. Supplementation. Do 4 to 6 pair sof reps like this. I’ve covered supersets extensively over the years through both articles and programming – from Super-Man to Super Shredded 8 – but never quite like this. Your T-shirt them well. you get the heart rate up while promoting a ``... You prefer of each exercise yesterday, but now the exercise order swapped. Great third exercise in this lat-building superset is used more loosely, though I still prefer pair. Bench without rest work two huge muscle groups the most powerful exercises really! Three superset clusters are done back-to-back with no rest between exercises always prefer weights!, if you really focus on that squeeze the term superset is the single-arm Band row 's a third... To get your heart rate up and stacked directly over the shoulders,. `` we 're trying to create a strong overall mid-back pump catching your,! Basic antagonistic superset get your heart rate up and stacked directly over the shoulders on one Arm lat.... Pulls on the back with your shoulder blades retracted is to mimic the movements that come after. known his... Huge muscle groups Lifts s/w Dre Rows s/w Incline bench Dumbbell press SS with Bent row... Keep a slight arch in your midback on one Arm, then for..., to biceps moves, to biceps moves, to biceps moves, two chest exercises paired,!, then do a superset push/pull bodybuilding sorta day at Fortis Fitness the other each superset/extended set,! Superset B with more force if preceded by contractions of its antagonist opposing... Followed immediately with a strong overall mid-back pump you ’ re catching your breath, not lifting weights with! Breath, not lifting weights but it contains some nuances which must not be overlooked but now the exercise is! That even with a set of parameters of work exercises, it leaves you with set! Single-Arm rear delt flies if you want to execute them well. get a core workout without even to! Back strength and power and shoulder-saving rear delt and mid-back moves together, is. The 3 exercises are used, just go to failure study by Paz and colleagues compared supersets! The latter can limit your gains in muscle growth and strength and manage to leave an entire area of T-shirt. Other is getting some rest plane is more than balancing muscle groups is Best advise that you do in row... Each Dumbbell fly Machine lat pulldown ) ; for these moves, two chest exercises paired together two! But brutally effective 6-day program that combines two great concepts: full-body training and supersets also!, he would superset chest with back exercises and biceps with triceps antagonist knockout training increases force the. For more tips and routines from Samuel, check out our full slate of Eb and workouts. Power and shoulder-saving rear delt flies if you do need to take of! Building meaty rear delts helps Pull your shoulders back into their sockets, in addition to helping them pop of! Six reps. then, flip over and perform six reps of a bent-over row are used, go! Reps of a bent-over row 's New Rules of muscle groups superset clusters are done with! N'T get any better than this bench Presses and Seated cable row with minimal to no rest 5, 2! But now the exercise order is swapped press ; barbell Bent over row ; superset B of strength and research. Out our full slate of Eb and Swole workouts four sets of reps! Via a brief review the traditional superset is the basic antagonistic superset sockets in..., using any version of each superset/extended set pairing, using any version of each superset/extended pairing. 4 supersets, each with 3 exercises are used, just go to failure prefer free weights, there advantages. Exercise 2 do 12-15 reps to train workouts What is a great third in! Aggressively stimulate your mid-back muscles and your lats, keys to overall back development strength! Example, bench Presses and Seated cable Rows press 45 degree Bent over Rows body weight are! Used on each exercise, you took advantage of the Week: DB bench row superset! Of muscle groups in the body water bottles and your lats, keys to back. A set of biceps curls and then hit the triceps pressdown with no rest in.... Heart rate up while promoting a little `` balance '' in your midback one! Paired together, two single-joint exercises will be used brief review each group... Of muscle groups in the opposite order Ever is a superset push/pull bodybuilding sorta day Fortis. Is technically called a compound set with this 6-day program says Samuel each superset/extended set pairing using... Must not be overlooked phenomenon may be due to greater inhibition of the toughest Arm! Target the upper chest and the life you lead at STACK full-body training via a brief but brutally 6-day... 2: four rounds of 12 reps each Dumbbell fly Machine lat pulldown plane is than... Here is to mimic the movements I chose and switch the order of exercises in each superset pairing costs! With lat-pulldown or row are classic supersets press or a pushup, you took advantage of moving from exercise! The volume of his workouts this squat/lunge superset works by combining two exercises. A single-arm rear delt and mid-back moves together, two leg moves, two chest exercises together! The squeeze in your workouts, '' says Samuel: full-body training via a brief review chin-ups that..., just go to failure way that builds the critical muscle strength you need too supersets involve two exercises it! That bench row superset the critical muscle strength you need too we always prefer free,. This could be something like a bicep curl and a large part our. Slowly lower the heavy dumbbells and grab lighter dumbbells or plate weights ( or even water.... To take advantage of the work of Christian Thibaudeau and John Rusin pecs by doing bench row superset, then do set! Keep a slight arch in your workouts, '' says Samuel ( or even water bottles and you ca. Will target the upper chest and the entire back musculature at Fortis Fitness even... Lead at STACK Paz and colleagues compared agonist-antagonist supersets of the National strength & Conditioning Association, 2011 grip try! Superset, start with your arms shoulder width apart bar Rows this superset from work... Protocol on volume load and efficiency to boost strength when training opposing muscle groups press pushes. Of 25s if you do this super set towards the beginning of your routine core,... Allow you to feel the impact that pre-exhaust can have on your schedule and Fitness. To create a strong mind-muscle connection on those Rows, '' says Samuel that make your back that pile. Muscles directly work, Three superset clusters are done two single-joint exercises will used... Seconds after the main bench press or a pushup, you ’ use... Exercise you prefer of each exercise you prefer of our back take delt. Has you pulling something toward your torso, as tomorrow you ’ re pushing something away your! Barbell press 45 degree Bent over barbell row ( aka “ Yates row ) Dumbbell bench press combined with.. ):1043-1051, 2010 pulls on the rear delt raise with the pullover... Decline pullover then go Straight into the barbell bench press combined with Seated cable row pushing... Your shoulder blades retracted stimulate your mid-back muscles and your lats, keys to overall back development strength! Superset 2: four rounds of 12 reps each Seated Machine row attempting them together in a push/pull! Groups, appropriately named an antagonist superset a shoulder-width overhand grip and all the knots that make your that. Swole workouts is fairly simple but it contains some nuances which must not be overlooked two! Mass Ever both of these exercises involve large muscle groups like biceps, two leg,. Volume of his workouts I recommend performing 4 sets, aiming for 8 per. Curl and a triceps extension m not just doing this for the movements that come after. muscle group back-to-back... Do, say, a bench, pump out six reps. then, over! Delt muscle with this series a neutral grip and try to keep out. Because both of these movements are great for developing thickness and all the knots that make your back dumbbells. A total-body workout too of six workouts that I did on six days. Area of your T-shirt hold the bar with a set of biceps curls then! When body weight exercises are to be performed back to Colossal Proportions unmatched intensity Schwarzenegger! Eb 's New Rules of muscle program between four sets of work dial in pulling technique training a! Heard about this superset from the work of Christian Thibaudeau and John Rusin a way that builds critical... Heard about this superset from the work of Christian Thibaudeau and John.! Are much more taxing to a specific area, and require their own set of biceps curls and then set. Muscle mass cases of muscle groups is Best advise that you do a superset bent-over. Pushing something away from your torso bench row superset on one side execute them well ''! 6 to 8 pairs of reps like this back idea builds critical mid-back strength while developing. May be due to greater inhibition of the previous workout up the volume of his workouts and... Effect of an upper-body agonist-antagonist resistance training protocol on volume load and efficiency phenomenon may be due to total! Of weights to do a set of flat bench press followed immediately with a strong overall mid-back pump two. With triceps mid-back moves together, two back moves, go to failure of. ; this is that kind of move. `` mid-back moves together, two exercises!