Sets: 3 Reps: 10. The upright row is associated with a number of benefits that will be discussed in the below section. Ensure you do not swing or use momentum to maximise muscle time under tension. Example: Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Superset #1 . By Abdelmonemi. As mentioned, you won’t be resting from drill to drill WITHIN a set, but you will rest between sets. 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. At this point, stop, slowly lower them to the floor and repeat. Ensure your palms are facing towards your body. • 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. And personally that superset wouldn't really be a good idea. Slowly lower the weight back down and repeat. ... B. Upright Row: 5 x 12 5 x 12: 0 60: 3010 2011: A. The opposing motion has you pulling something toward your torso, as you do in a row. Biceps: Barbell Curls Superset with Cable Concentration Curls, or Incline Dumbbell Curls Superset with Machine Preacher Curls This is a great finisher for shoulder day! Seated Dumbbell Press, Click Image To Enlarge. 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 Myprotein, • 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! By Isaac Syred, • Stand with your feet shoulder width apart, holding a barbell out in front Bodybuilding.com℠ 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). Raise and lower dumbbells in controlled upright row, being careful not to cause impingement. By Lauren Dawes, • Try mixing up the reps/sets too for an even bigger pump! Stand with your feet shoulder width apart, holding a pair of dumbbells (or a barbell) in each hand. 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. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Press upwards, straightening your elbows. 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. Click Image To Enlarge. It probably wouldn't hurt to do some bent laterals—if you can! Shoulders: Dumbbell Press Superset with Dumbbell Lateral Raises, or Barbell Upright Rows Superset with Dumbbell Shrugs. Stand with feet wide, knees slightly bent. In a controlled motion, pull the rope, parallel to the ground, towards your face. Stand with arms out straight and parallel to the ground. Warming up is an important part of the workout that many often leave or forget to do if time is limited in the gym. 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. B1: Reverse cable flyes 4 x 10-12 B2: Rear delt facepulls 4 x 10-12 Superset #3: Front Delts. Read more: The 5 Best Supersets … Keeping your elbows straight, raise the weight(s) out in front of you, until they are parallel to the floor. Reps to failure superset. Superset 4: 3 sets of 12-15 Lift: Moderate-Heavy. 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. of you with a neutral grip. 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. It will help prevent injuries and get the blood pumping for an effective and efficient workout. Overhead-throwing athletes and those with shoulder impingement issues should take precautions with any overhead press or upright-row movement. Set on a bench with it angled 90 degrees. There are 6 exercises in total which are divided into 3 supersets. 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. 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! Sets 4 Reps 10 Rest 30sec. 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. Dropsets are another good technique. It works – you get the heart rate up while promoting a little "balance" in your training. Let’s take the upright row into rear delt fly as an example. The most obvious benefit of the upright row is increasing strength and size in the shoulders as the movement recruits a … Or bench press for 10, followed by some seated rows. 3A Barbell Upright Row. ... Upright rows; Seated shoulder press machine; The side delts have always been my my favorite to watch grow! 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. 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). 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 … Lower the weight to the starting position and repeat. By Evangeline Howarth, • Back: Barbell Rows Superset with Chin-ups, or Wide Cable Pulldowns Superset with Cable Pullovers. Row the bar vertically up, ‘dragging’ it across your torso until you reach the top of your chest. 1. Stand with feet wider than hip-width apart, toes pointed slightly out, and lower into wide squat. I have found a superset technique that shocked my delts immensely after a long frustrating plateau. Slowly lower the weights back down to the starting bottom and repeat the movement. This is one of the safest supersets out there. There are various types of supersets, however. Forearm Plank Glute Bridge. A level of attainment or achievement in weight loss or bodybuilding where one gets "stuck in a rut", barring further progress or noticeable results. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Seated Dumbbell Press and Front Plate Raise. Sumo squat. Perform for 30 seconds and use alternate arms. Hold each end of the rope and take a couple of steps back from the machine. Try this workout the next time you hit shoulders in the gym, or incorporate some of these supersets into your next workout. Performing upright rows. 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** Supersets are simply sets which include 2 exercises performed on after the other. 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? 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. 4 Dip. Think: a biceps curl and a triceps extension. Upright Barbell Row, Click Image To Enlarge. We cannot search for an empty value, please enter a search term. Think of this as a finishing superset. Use a wider than shoulder width grip, and only pull until your upper arms are parallel to the ground. ), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise. Tight shoulders? Seth Pauley shows you how to get big... super big... in record time! | Symptoms &…. How to Perform: Shoulder Supersets Workout (CLICK HERE TO ACCESS FREE PDF DOWNLOAD)Superset #1: Warm-Up Sets. The front delts are involved in a lot of pressing so if … © 2020 Bodybuilding.com. Sets: 4 Reps: As many as possible. The side delts have always been my favorite to watch grow! 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. Try to touch your shoulders with your ears. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … 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! 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. C1: Single arm cable lateral raises 4 x 12-10 C2: Cable upright rows 4 x 10-12 Overhead presses, followed by Sternified upright rows - 3x15-20 reps each. 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. A1: Reverse cable flyes 1 x 15-20 A2: Rear delt facepulls 1 x 15-20 Superset #2: Rear Delts. Set up a cable with a rope attachment so that it is in line with your head. Why Using your legs in this overhead press variation lets … Without bending your elbows, raise the equipment (or over your head and behind your body.). I have also found it more beneficial to begin the workout with side laterals to pre-exhaust the targeted side-delt area. I found that you can kill them with a superset of dumbbell presses directly into a set of wide-grip upright rows. Recommended Rep Range: 8-12 reps for 3-4 sets. For those of you who are new to training and Muscle & Strength (welcome! "When one muscle group is being contracted, its functional opposite relaxes, reducing … 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. 5 Cable Pushdown. Many struggle to pack on shoulder mass, since they do not work them with the volume that they require. Superset 5: 2 sets of 60 seconds Lift: Bodyweight. 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. Pause, and return the rope to its starting position and repeat. Raise your arms out to your sides, until they are parallel to the ground. Walk, jog, run – it’s upto you! Upright Row Narrow Chest Press. Front Raise B. Shrug: 5 x 12 5 x 12: 0 60: 2011 2111 . Side Lateral Raise. Allow a slight bend in your elbows as you let the weights hang by your sides, palms facing one another. Keep shoulders relaxed and engage between shoulder blades and spine. You can alternatively use a pair of dumbbells which should hand by your sides. 1 Push press. Standing with your feet shoulder width apart, pick up a barbell and hold it will a narrow grip. 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. 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