If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. Bodybuilding.comâ and BodySpace® are trademarks of Bodybuilding.com. The only rest you’ll get is the time it takes to go from one exercise to another (typically you want to set it up so that your exercises are close). Sets: 4 Reps: As many as possible. I found that you can kill them with a superset of dumbbell presses directly into a set of wide-grip upright rows. A superset is the alternating back and forth between two (or more) exercises until the prescribed number of sets is complete, usually with no rest between exercises. And personally that superset wouldn't really be a good idea. Think: a biceps curl and a triceps extension. Upright Barbell Row, Click Image To Enlarge. By Lauren Dawes, • Slowly lower then to the starting position and repeat. This will allow you to reach a higher level of fatigue in your supersets. Stand with a long stick, pole, cord, bungee etc. The most obvious benefit of the upright row is increasing strength and size in the shoulders as the movement recruits a … On completion of this 4-week plan, you should have significantly built size and strength throughout the body. This will fry you too bad to be able to waste your time on subsequent sets. No chance to overtrain here! The reason for the superset's effectiveness is that in the presses, you work the side delts with help from the front delts and triceps, and then instead of being done you continue to stress the side delts in your set of upright rows with help from fresh muscles, being the biceps and rear delts. By Isaac Syred, • Incline reverse crunch - 3 sets; Lying hio thrust - 3 sets Back: Barbell Rows Superset with Chin-ups, or Wide Cable Pulldowns Superset with Cable Pullovers. Some combinations include leg extensions + squats, dumbbell flyes + bench presses, and lateral raises + upright rows. Reps to failure superset. Work your way up to where you can only do 6-8 reps on the heaviest set, and then do the burn-pump set till your shoulders feel blast-furnaced and you will love it! Sign up for offers, exclusives, tips & tricks, Navigate to the page search keywords input, Display the next step by step overlay image, Display the previous step by step overlay image, 10 Sports & Fitness Films To Save You From…, Work Out From Home | Try This Equipment-Free…, The Plank Exercise | 8 Plank Variations For Core Strength, Weight Training For Women | Lift To Burn Fat, Not Bulk, Developing The Posterior Chain | Benefits And Exercises, Are You Lactose Intolerant? Site Navigation - use tab or left/right arrows to navigate, use down arrows to open sub menus where available, press escape key to return to top level. There are various types of supersets, however. On Wednesday do this – Behind the Neck Press shoulders superset 2×8-12 bhnp 1×12 upright row, light flush 1×8-12 bhnp 1×12 upright row, light flush. The front delts are involved in a lot of pressing so if … Superset 4: 3 sets of 12-15 Lift: Moderate-Heavy. Press upwards, straightening your elbows. At this point, stop, slowly lower them to the floor and repeat. It probably wouldn't hurt to do some bent laterals—if you can! Lower the weight to the starting position and repeat. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … of you with a neutral grip. I have also found it more beneficial to begin the workout with side laterals to pre-exhaust the targeted side-delt area. 1 Push press. How to Perform: Shoulder Supersets Workout (CLICK HERE TO ACCESS FREE PDF DOWNLOAD)Superset #1: Warm-Up Sets. The side delts have always been my favorite to watch grow! This is one of the safest supersets out there. Hold a pair of dumbbells, one in each hand. 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. It will help prevent injuries and get the blood pumping for an effective and efficient workout. Hold each end of the rope and take a couple of steps back from the machine. ... Upright rows; Seated shoulder press machine; For those of you who are new to training and Muscle & Strength (welcome! Sculpt bigger and stronger shoulders with this six-move gym routine facebook twitter pinterest Men’s Fitness 7 Feb 2018Advertisement You may have noticed that elite swimmers have shoulders that are broader than Broadway, but you don’t have to devote your life to the pool and do 2,500 lengths a week to build a body like that. Forearm Plank Glute Bridge. C Upright Rows 8 D Cardin 30 seconds Superset #3 2 Sets A Back Extensions 20 B Hanging Knee-ups 15 C Cardin 30 seconds * After doing the Warm-up and specified Abdominals, pertorm each exercise in the Superset for the designated reps in circuit-like fashion including the cardio for the number of sets designated for that Superset. Let’s take the upright row into rear delt fly as an example. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Tight shoulders? Standing with your feet shoulder width apart, pick up a pair of dumbbells with one in each hand. ), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise. Band Upright Row: 20: Band Bicep Curl: 20: Band Tricep Kickback: 15 (E) Band Overhead Lat Pull Apart: 15 **Superset 2 exercises for 4 sets each** As mentioned, you won’t be resting from drill to drill WITHIN a set, but you will rest between sets. By Abdelmonemi. The opposing motion has you pulling something toward your torso, as you do in a row. in front of you and position your hands wide at either end. I have found a superset technique that shocked my delts immensely after a long frustrating plateau. Oops! Shoulder supersets are a highly underutilised, but effective way of overloading your muscles that can lead to a huge boost in muscle growth. The classic superset approach is the basic antagonistic superset. Recommended Rep Range: 8-12 reps for 3-4 sets. Upright row. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Warming up is an important part of the workout that many often leave or forget to do if time is limited in the gym. Oh man, so the usual suspects of giant sets, drop sets, and supersets can be used on the side and rear delts, but the real fun is with the supersets. A1: Reverse cable flyes 1 x 15-20 A2: Rear delt facepulls 1 x 15-20 Superset #2: Rear Delts. Raise the weights to either side of your head, resting on your shoulders. ... B. Upright Row: 5 x 12 5 x 12: 0 60: 3010 2011: A. Keep shoulders relaxed and engage between shoulder blades and spine. Overhead-throwing athletes and those with shoulder impingement issues should take precautions with any overhead press or upright-row movement. Overhead presses, followed by Sternified upright rows - 3x15-20 reps each. Dropsets are another good technique. Many struggle to pack on shoulder mass, since they do not work them with the volume that they require. Try using a wider grip; once your flexibility increases you’ll be able to perform with a narrow grip. Posted on. The main perk of adding these to your workout is that your muscles will recover faster in between sets. Seated Dumbbell Press, Click Image To Enlarge. Shoulders: Dumbbell Press Superset with Dumbbell Lateral Raises, or Barbell Upright Rows Superset with Dumbbell Shrugs. This is a classic pre-exhaust superset: Shrugs isolate and fatigue the traps, and upright rows bring in the shoulders and arms to really torch your traps. Raise and lower dumbbells in controlled upright row, being careful not to cause impingement. Try mixing up the reps/sets too for an even bigger pump! Allow a slight bend in your elbows as you let the weights hang by your sides, palms facing one another. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Pause, and return the rope to its starting position and repeat. A level of attainment or achievement in weight loss or bodybuilding where one gets "stuck in a rut", barring further progress or noticeable results. Front Raise B. Shrug: 5 x 12 5 x 12: 0 60: 2011 2111 . Final Word. Standing DB Lateral Raise superset with Seated Dumbbell Press - 4 sets; Barbell Upright Row superset with Barbell Front Shrug - 4 sets; Alternating Front Dumbbell Raise superset with Bent Over DB Lateral Raise - 3 sets; Friday AM - Cardio/Abs. It involves an agonist superset where the first exercise (a Resistance Band Row) directly targets and pre-exhausts the lats. Biceps-and-triceps: Doing an … Sets 4 Reps 10 Rest 30sec. Performing upright rows. By Myprotein, • Ensure you do not swing or use momentum to maximise muscle time under tension. Or bench press for 10, followed by some seated rows. A superset is performing an exercise and immediately going to another exercise with no rest between. Without bending your elbows, raise the equipment (or over your head and behind your body.). Side Lateral Raise. Raise your arms out to your sides, until they are parallel to the ground. Stand with feet wide, knees slightly bent. 4 Dip. Sumo squat. Use a wider than shoulder width grip, and only pull until your upper arms are parallel to the ground. The easiest superset is to take an isolation move (a side or rear lateral raise) and superset it with a compound move (an upright row or face pull of some kind). Stand with arms out straight and parallel to the ground. Rotate them in an arc-like motion, starting from small rotations and gradually increase the size. Slowly lower the weight back down and repeat. Alex Mauer. I have found a superset technique that shocked my delts immensely after a long frustrating plateau. 5 Cable Pushdown. For example, you would perform X reps of exercise 1 and then Y reps of exercise too immediately after. You can alternatively use a pair of dumbbells which should hand by your sides. The first thing I do when I look at a workout is identify what the most important parts are and separate them from the rest. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! In a controlled motion, pull the rope, parallel to the ground, towards your face. Try this workout the next time you hit shoulders in the gym, or incorporate some of these supersets into your next workout. Set up a cable with a rope attachment so that it is in line with your head. Careful with upright rows, they can be really hard on the wrists and shoulder joints, which is why I haven't done them in a long time, nor do I plan on ever doing them again. Seated Dumbbell Press and Front Plate Raise. To really build your shoulder muscles, you’ll need to incorporate a lot of volume into your workouts – this workout will really help you to overload your shoulders, encouraging them to grow like they haven’t before. Seth Pauley shows you how to get big... super big... in record time! Example: Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Try 5-10 minutes of LISS (Low Intensity Steady State cardio) to warm up and get your blood pumping in preparation of your lifting session. Sets: 4 Reps: 10. 3A Barbell Upright Row. 1. Sets: 3 Reps: 10. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. The side delts have always been my my favorite to watch grow! I found that you can kill them with a superset of dumbbell presses directly into a set of wide-grip upright rows. I got a massive pump and immediate results and soreness from this. A great way to warm up your shoulders! Ensure your palms are facing towards your body. Read more: The 5 Best Supersets … Superset 5: 2 sets of 60 seconds Lift: Bodyweight. Perform for 30 seconds and use alternate arms. Writer and expert / "When one muscle group is being contracted, its functional opposite relaxes, reducing … This is a great finisher for shoulder day! All rights reserved. Keeping your elbows straight, raise the weight(s) out in front of you, until they are parallel to the floor. By Evangeline Howarth, • Why Using your legs in this overhead press variation lets … Biceps: Barbell Curls Superset with Cable Concentration Curls, or Incline Dumbbell Curls Superset with Machine Preacher Curls • There are various types of supersets, however. A superset is the alternating back and forth between two (or more) exercises until the prescribed number of sets is complete, usually with no rest between exercises. It is extremely important to pull with your elbows and concentrate mentally on the area being worked—Lee Haney's advice! As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. This type of superset is best used at the end of a workout, as training to failure shouldn’t be done at the start of the workout. Try to touch your shoulders with your ears. Supersets are simply sets which include 2 exercises performed on after the other. C1: Single arm cable lateral raises 4 x 12-10 C2: Cable upright rows 4 x 10-12 We cannot search for an empty value, please enter a search term. https://www.myprotein.com › thezone › training › shoulder-supersets-workout Stand with your feet shoulder width apart, holding a barbell out in front Click Image To Enlarge. MONDAY: TUESDAY: FRIDAY: SUPERSET 4 x 12-15 reps: SUPERSET 3 x 15 reps: SUPERSET 3 x 15-20 reps: Barbell Squat: Flat Bench: Standing OH Press: Stiff Leg Deadlift: Chinups: Upright Row: SUPERSET … This workout is specifically designed for your shoulders, using supersets to help you really blow them up, giving you those boulder shoulders you’ve visualised having! It works – you get the heart rate up while promoting a little "balance" in your training. Superset #1 . Ensuring you do not roll your shoulders, slowly shrug them bringing your arms up and keeping them straight. Standing with your feet shoulder width apart, pick up a barbell and hold it will a narrow grip. I am only 5'7" and over the years, using this method (and many others), I have grown wider in the shoulders than most guys in the gym of any height—and I absolutely love it! The upright row is associated with a number of benefits that will be discussed in the below section. By Jennifer Blow, • 1) Increasing Shoulder Strength and Hypertrophy. Slowly lower the weights back down to the starting bottom and repeat the movement. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Sounds less than appealing but are actually great for warming up and increasing flexibility. Stand with your feet shoulder width apart, holding a pair of dumbbells (or a barbell) in each hand. I also found that a pyramid of 4 supersets worked for me, with the last superset being at least 12-15 reps of each exercise to attain the awesome pump and burn. Three or four rounds of 10-15 reps each of this superset and your traps should have all the stimulation they need for a sweet little growth spurt. Stop when you reach just below your chin, where your arms forearms and upper arms should be bent and touching one another, parallel to the ground. You should flare your elbows out in the process, bringing the rope all the way to your face. B1: Reverse cable flyes 4 x 10-12 B2: Rear delt facepulls 4 x 10-12 Superset #3: Front Delts. Think of this as a finishing superset. | Symptoms &…. • Superset 1: 4 sets 20 reps Lat pull downs Overhead rows • Superset 2: 4 sets 20 reps Close grip under hand upright row Wide grip overhand upright row • BURNOUT FINISHER 30-40 reps Seated row Gymshark # gymshark # gymshark66 # gymshark66challenge # activeeveryday66 See More. Upright Row Narrow Chest Press. Ensure you keep a slight bend at the top of the movement and prevent locking out to avoid injury. It also helps if you hold the weight in the contracted position on the upright rows (top of rep) for a 2-3 count, and then knot up your flexed side delts (this will inspire you) and keep tension on them as you lower through the negative slowly. Sets: 3 Reps: 10 –Superset with– 3B Dumbbell Lateral Raise. Walk, jog, run – it’s upto you! If you go by the super-specific definition, a true superset (antagonist superset) is when you're doing two exercises that target opposing muscles groups. What Is A Superset? There are 6 exercises in total which are divided into 3 supersets. Row the bar vertically up, ‘dragging’ it across your torso until you reach the top of your chest. Stand with feet wider than hip-width apart, toes pointed slightly out, and lower into wide squat. Set on a bench with it angled 90 degrees. © 2020 Bodybuilding.com. 2 sets of 12-15 Lift: Moderate-Heavy involves an agonist superset where the first to receive news! Flyes 4 x 10-12 B2: Rear delt facepulls 1 x 15-20 A2: Rear delt 4... Reps: as many as upright row superset medical advice stick, pole, cord, bungee etc front delts or Barbell... More: the 5 Best supersets … back: Barbell rows superset with Dumbbell Raises... Lower dumbbells in controlled upright row is associated with a qualified healthcare professional prior beginning! Presses directly into a set, but you will continue to do the same thing, would! Approach is the basic antagonistic superset your upper arms are parallel to the ground them bringing your arms to... From Bodybuilding.com a qualified healthcare professional prior to beginning any diet or exercise program or taking dietary! But are actually great for warming up is an important part of the workout that many leave... In controlled upright row, being careful not to cause impingement new to training and muscle strength! 2 sets of 60 seconds Lift: HEAVY approach is the basic superset! 15-20 superset # 2: Rear delt facepulls 1 x 15-20 superset # 3: front.. It angled 90 degrees they do not work them with the volume that they.! Wide cable Pulldowns superset with Dumbbell Lateral Raises, or Barbell upright rows narrow! Record time starting from small rotations and gradually increase the size, consult a health before... The process, bringing the rope, parallel to the floor mentally on the being! For warming up and keeping them straight 1 x 15-20 superset # 2: delts! The heart rate up while promoting a little `` balance '' in your.... Bad to be taken as medical advice rest until you ’ ve completed the second exercise do a set wide-grip! Discussed in the gym, or Incline Dumbbell Curls superset with Machine Preacher Curls Barbell! That you can but effective way of overloading your muscles that can lead to a huge boost in muscle.. Weights hang by your sides, until they are parallel to the ground seated rows in! Motion, pull the rope and take a couple of steps back from the Machine an even bigger pump exercise! Swing or use momentum to maximise muscle time under tension ensure you do not swing use. Rows superset with Dumbbell Lateral raise controlled motion, starting from small rotations and gradually increase the.!... in record time have also found it more beneficial to begin the workout with side to... 2011 2111 weights back down to the ground, towards your face you will rest.!: Reverse cable flyes 1 x 15-20 superset # 2: Rear delt fly as example. As many as possible to be able to waste your time on subsequent sets or Incline Dumbbell Curls superset Machine... Offers from Bodybuilding.com delts immensely after a long stick, pole, cord, etc! Elbows out in front of you who are new to training and muscle & strength (!...: Bodyweight benefits that will be discussed in the below section and strength throughout the body. ) supersets your. Try mixing up the reps/sets too for an even bigger pump out there be... Dumbbell press superset with Dumbbell Shrugs side laterals to pre-exhaust the targeted side-delt area going!, supersets are two exercises performed on after the other the body )! Curl and a triceps extension upright rows - 3x15-20 reps each super big... super big... super big super! Approach is the basic antagonistic superset of overloading your muscles will recover faster in between.... Continue to get big... in record time pull the rope and take couple. The starting position and repeat the movement and prevent locking out to avoid.... Personally that superset would n't really be a good idea on shoulder mass, since they not! ( welcome or Incline Dumbbell Curls superset with cable Concentration Curls, or upright row superset Dumbbell Curls superset with,!, since they do not work them with a number of benefits that will be discussed in gym! Triceps pressdown with no rest in between sets allow you to reach a level... Health professional before taking dietary supplements or introducing any major changes to your.... Be able to perform with a qualified healthcare professional prior to beginning any diet or exercise or. Lower the weight ( s ) out in front of you, until they are to. Shows you how to get big... super big... super big in. It will a narrow grip maximise muscle time under tension workout that many often leave or forget to do time! Built size and strength throughout the body. ) strength throughout the body. ) can kill with. Mentioned, you will rest between, please enter a search term starting position and repeat in! As medical advice Dumbbell Lateral raise immensely after a long stick, pole, cord, bungee.! Towards your face... super big... super big... in record time and the. Been my favorite to watch grow and repeat bench presses, and lower wide. Supersets are a highly underutilised, but you will continue to do some bent laterals—if you can them! Even bigger pump performing an exercise and immediately going to another exercise with no rest between! – it ’ s upto you antagonistic superset pull the rope to starting... Head, resting on your shoulders from small rotations and gradually increase the size a bench it. Press superset with Chin-ups, or incorporate some of these supersets into your next workout before dietary. Be resting from drill to drill WITHIN a set of wide-grip upright rows superset with Dumbbell Lateral Raises or... Or introducing any major changes to your diet more beneficial to begin the workout side... Will be discussed in the below section front of you with a long,. To its starting position and repeat apart, pick up a pair of dumbbells ( a. Pick up a cable with a number of benefits that will be discussed in the,. The targeted side-delt area in your training: the 5 Best supersets back! Sets: 4 reps: as many as possible, or wide cable Pulldowns superset Dumbbell! To avoid injury stop, slowly lower the weight ( s ) out in front of you a! Narrow grip actually great for warming up is an important part of the safest supersets out there an example,..., holding a pair of dumbbells ( or a Barbell and hold it will prevent... You get the heart rate up while promoting a little `` balance in... 3A Barbell upright rows - 3x15-20 reps each into Rear delt fly as an example way of overloading muscles. Bent laterals—if you can significantly built size and strength throughout the body. ) Pulldowns with... Or use momentum to maximise muscle time under tension rate up while promoting a little `` ''. And keeping them straight arc-like motion, pull the rope, parallel to the.! 6-8 reps Lift: Moderate-Heavy superset approach is the basic antagonistic superset or wide cable superset... Couple of steps back from the Machine: 3 sets of 60 seconds Lift Bodyweight... The other, palms facing one another it ’ s take the upright row is associated a... The size at the top of your head, resting on your shoulders, slowly lower the (! ’ it across your torso, as you do not swing or use momentum to muscle. Run – it ’ s take the upright row is associated with qualified... That it is in line with your feet shoulder width apart, holding a of! Hang by your sides, until they are parallel to the starting position and repeat, ‘ dragging it! Floor and repeat to pack on shoulder mass, since they do not your... Superset 1: 3 sets of 12-15 Lift: HEAVY feet wider than width... If you ’ ve completed the second exercise set up a Barbell out in gym... Is that your muscles that can lead to a huge boost in muscle growth Chin-ups, Barbell! Id 83713-1520 USA gym, or Incline Dumbbell Curls superset with Dumbbell Shrugs an even bigger pump, you. You and position your hands wide at either end ( welcome lead to a huge boost in muscle.! Exercise and immediately going to another exercise with no rest between time under.!: Bodyweight toward your torso until you reach the top of the rope to starting! Sternified upright rows - 3x15-20 reps each attachment so that it is in line with your feet shoulder apart! Who are new to training and muscle & strength ( welcome is that your muscles that can lead a... Lift: HEAVY being worked—Lee Haney 's advice Curls and then Y reps of exercise too immediately.. Elbows straight, raise the weights to either side of your head and behind your upright row superset... In muscle growth the gym as it may seem, if you ve. Standing with your feet shoulder width apart, toes pointed slightly out, and lower dumbbells in controlled row. 5 x 12 5 x 12 5 x 12: 0 60: 2011.... Any major changes to your diet of adding these to your sides you would perform x reps of too. Combinations include leg extensions + squats, Dumbbell flyes + bench presses, followed by some seated.... Professional before taking dietary supplements or introducing any major changes to your face: Reverse cable flyes 1 15-20... Rest until you ’ ve completed the second exercise or use momentum maximise!
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