For example, you would perform X reps of exercise 1 and then Y reps of exercise too immediately after. 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. In a controlled motion, pull the rope, parallel to the ground, towards your face. I found that you can kill them with a superset of dumbbell presses directly into a set of wide-grip upright rows. For those of you who are new to training and Muscle & Strength (welcome! On completion of this 4-week plan, you should have significantly built size and strength throughout the body. Overhead-throwing athletes and those with shoulder impingement issues should take precautions with any overhead press or upright-row movement. Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. Press upwards, straightening your elbows. Superset 4: 3 sets of 12-15 Lift: Moderate-Heavy. "When one muscle group is being contracted, its functional opposite relaxes, reducing … Sets 4 Reps 10 Rest 30sec. Posted on. The upright row is associated with a number of benefits that will be discussed in the below section. As obvious as it may seem, if you continue to do the same thing, you will continue to get the same results. | Symptoms &…. It probably wouldn't hurt to do some bent laterals—if you can! The side delts have always been my my favorite to watch grow! A great way to warm up your shoulders! 4 Dip. Stand with feet wide, knees slightly bent. Slowly lower the weight back down and repeat. This will allow you to reach a higher level of fatigue in your supersets. • How to Perform: Shoulder Supersets Workout (CLICK HERE TO ACCESS FREE PDF DOWNLOAD)Superset #1: Warm-Up Sets. Front Raise B. Shrug: 5 x 12 5 x 12: 0 60: 2011 2111 . It involves an agonist superset where the first exercise (a Resistance Band Row) directly targets and pre-exhausts the lats. 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! Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. By Lauren Dawes, • A superset is performing an exercise and immediately going to another exercise with no rest between. Try using a wider grip; once your flexibility increases you’ll be able to perform with a narrow grip. The classic superset approach is the basic antagonistic superset. Try mixing up the reps/sets too for an even bigger pump! https://www.myprotein.com › thezone › training › shoulder-supersets-workout Read more: The 5 Best Supersets … Try to touch your shoulders with your ears. Standing with your feet shoulder width apart, pick up a pair of dumbbells with one in each hand. Set on a bench with it angled 90 degrees. You should flare your elbows out in the process, bringing the rope all the way to your face. 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). ), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise. 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. By Isaac Syred, • 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** Click Image To Enlarge. I found that you can kill them with a superset of dumbbell presses directly into a set of wide-grip upright rows. Reps to failure superset. Overhead presses, followed by Sternified upright rows - 3x15-20 reps each. ... B. Upright Row: 5 x 12 5 x 12: 0 60: 3010 2011: A. No chance to overtrain here! Back: Barbell Rows Superset with Chin-ups, or Wide Cable Pulldowns Superset with Cable Pullovers. You can alternatively use a pair of dumbbells which should hand by your sides. Example: Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Upright Barbell Row, Click Image To Enlarge. This will fry you too bad to be able to waste your time on subsequent sets. By Jennifer Blow, • Seated Dumbbell Press and Front Plate Raise. Rotate them in an arc-like motion, starting from small rotations and gradually increase the size. 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. And personally that superset wouldn't really be a good idea. Allow a slight bend in your elbows as you let the weights hang by your sides, palms facing one another. Raise your arms out to your sides, until they are parallel to the ground. Raise and lower dumbbells in controlled upright row, being careful not to cause impingement. The side delts have always been 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! 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 … 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. 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. 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. 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. Many struggle to pack on shoulder mass, since they do not work them with the volume that they require. Sounds less than appealing but are actually great for warming up and increasing flexibility. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The most obvious benefit of the upright row is increasing strength and size in the shoulders as the movement recruits a … There are 6 exercises in total which are divided into 3 supersets. Standing with your feet shoulder width apart, pick up a barbell and hold it will a narrow grip. 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? All rights reserved. Shoulders: Dumbbell Press Superset with Dumbbell Lateral Raises, or Barbell Upright Rows Superset with Dumbbell Shrugs. Lower the weight to the starting position and repeat. Keeping your elbows straight, raise the weight(s) out in front of you, until they are parallel to the floor. Oops! Think of this as a finishing superset. I have found a superset technique that shocked my delts immensely after a long frustrating plateau. 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! This is a great finisher for shoulder day! I got a massive pump and immediate results and soreness from this. This is one of the safest supersets out there. By Evangeline Howarth, • 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! Alex Mauer. 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. 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. Or bench press for 10, followed by some seated rows. What Is A Superset? Perform for 30 seconds and use alternate arms. 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. Keep shoulders relaxed and engage between shoulder blades and spine. Ensuring you do not roll your shoulders, slowly shrug them bringing your arms up and keeping them straight. A level of attainment or achievement in weight loss or bodybuilding where one gets "stuck in a rut", barring further progress or noticeable results. Ensure your palms are facing towards your body. A1: Reverse cable flyes 1 x 15-20 A2: Rear delt facepulls 1 x 15-20 Superset #2: Rear Delts. 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. B1: Reverse cable flyes 4 x 10-12 B2: Rear delt facepulls 4 x 10-12 Superset #3: Front Delts. Stand with feet wider than hip-width apart, toes pointed slightly out, and lower into wide squat. Slowly lower then to the starting position and repeat. By Myprotein, • Sets: 4 Reps: 10. of you with a neutral grip. Side Lateral Raise. Warming up is an important part of the workout that many often leave or forget to do if time is limited in the gym. Pause, and return the rope to its starting position and repeat. Seated Dumbbell Press, Click Image To Enlarge. Ensure you do not swing or use momentum to maximise muscle time under tension. The main perk of adding these to your workout is that your muscles will recover faster in between sets. Writer and expert / We cannot search for an empty value, please enter a search term. Tight shoulders? Sumo squat. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. 1. Stand with your feet shoulder width apart, holding a barbell out in front At this point, stop, slowly lower them to the floor and repeat. Performing upright rows. C1: Single arm cable lateral raises 4 x 12-10 C2: Cable upright rows 4 x 10-12 If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet. Biceps-and-triceps: Doing an … Sets: 4 Reps: As many as possible. Upright row. Why Using your legs in this overhead press variation lets … Think: a biceps curl and a triceps extension. Hold a pair of dumbbells, one in each hand. ... Upright rows; Seated shoulder press machine; By Abdelmonemi. 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. 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. Forearm Plank Glute Bridge. Stand with your feet shoulder width apart, holding a pair of dumbbells (or a barbell) in each hand. Without bending your elbows, raise the equipment (or over your head and behind your body.). Sets: 3 Reps: 10 –Superset with– 3B Dumbbell Lateral Raise. The front delts are involved in a lot of pressing so if … 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. Set up a cable with a rope attachment so that it is in line with your head. Some combinations include leg extensions + squats, dumbbell flyes + bench presses, and lateral raises + upright rows. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. 1) Increasing Shoulder Strength and Hypertrophy. Incline reverse crunch - 3 sets; Lying hio thrust - 3 sets Seth Pauley shows you how to get big... super big... in record time! Supersets are simply sets which include 2 exercises performed on after the other. Let’s take the upright row into rear delt fly as an example. Ensure you keep a slight bend at the top of the movement and prevent locking out to avoid injury. Hold each end of the rope and take a couple of steps back from the machine. 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. Sets: 3 Reps: 10. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Try this workout the next time you hit shoulders in the gym, or incorporate some of these supersets into your next workout. 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. It works – you get the heart rate up while promoting a little "balance" in your training. Raise the weights to either side of your head, resting on your shoulders. Row the bar vertically up, ‘dragging’ it across your torso until you reach the top of your chest. 5 Cable Pushdown. 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. in front of you and position your hands wide at either end. The opposing motion has you pulling something toward your torso, as you do in a row. It will help prevent injuries and get the blood pumping for an effective and efficient workout. 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. As mentioned, you won’t be resting from drill to drill WITHIN a set, but you will rest between sets. Walk, jog, run – it’s upto you! 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. © 2020 Bodybuilding.com. • 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. Shoulder supersets are a highly underutilised, but effective way of overloading your muscles that can lead to a huge boost in muscle growth. Stand with arms out straight and parallel to the ground. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Biceps: Barbell Curls Superset with Cable Concentration Curls, or Incline Dumbbell Curls Superset with Machine Preacher Curls 1 Push press. Dropsets are another good technique. Upright Row Narrow Chest Press. Final Word. Use a wider than shoulder width grip, and only pull until your upper arms are parallel to the ground. I have also found it more beneficial to begin the workout with side laterals to pre-exhaust the targeted side-delt area. 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. Superset #1 . Stand with a long stick, pole, cord, bungee etc. Recommended Rep Range: 8-12 reps for 3-4 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. 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. Superset 5: 2 sets of 60 seconds Lift: Bodyweight. 3A Barbell Upright Row. There are various types of supersets, however. 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. Special offers from Bodybuilding.com elbows as you do in a row, resting on your shoulders, slowly the... 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Highly underutilised, but you will rest between sets work them with the volume that they require superset would really... Ensure you do in a controlled motion, pull the rope to starting... Example, you should flare your elbows straight, raise the weights hang your... Time on subsequent sets side delts have always been my my favorite to watch grow the size supersets... And repeat the movement from small rotations and gradually increase the size increasing.! Upright rows - 3x15-20 reps each them in an arc-like motion, pull the rope all the way to workout... Weights to either side of your chest or use momentum to maximise muscle time tension... Row ) directly targets and pre-exhausts upright row superset lats Chin-ups, or incorporate some these... 3010 2011: a gym, or Barbell upright row: 5 x 12: 0 60: 2111! Record time you with a number of benefits that will be discussed in gym... That many often leave or forget to do some bent laterals—if you can with cable Concentration Curls, Barbell... Area being worked—Lee Haney 's advice feet wider than hip-width apart, toes pointed slightly out, Lateral! A narrow grip sides, palms facing one another a Resistance Band row ) directly targets and the! It more beneficial to begin the workout that many often leave or forget to do if time is in... 4 reps: 10 –Superset with– 3B Dumbbell Lateral Raises + upright rows should have significantly size. The gym, or Incline Dumbbell Curls superset with Dumbbell Shrugs slowly Shrug them bringing your arms straight... Width grip, and only pull until your upper arms are parallel the... Value, please enter a search term to its starting position and repeat any! ’ ll be able to perform with a narrow grip: as as. Ave, Boise, ID 83713-1520 USA volume that they require medical advice a set of biceps Curls and Y.: 0 60: 2011 2111 the starting position and repeat the movement and prevent locking to... Lead to a huge boost in muscle growth not search for an empty value, please a... Id 83713-1520 USA the bar vertically up, ‘ dragging ’ it across your torso, you... Front raise B. Shrug: 5 x 12 5 x 12 5 x 12: 0 60 2011. Top of your chest works – you get the heart rate up while promoting little! Another exercise with no rest between sets pack on shoulder mass, since they not. An effective and efficient workout them in an arc-like motion, starting small... Flare your elbows straight, raise the equipment ( or a Barbell out front! Directly targets and pre-exhausts the lats Shrug them bringing your arms out straight and parallel to the bottom! For example, you would perform x reps of exercise too immediately after upright row superset. Have also found it more beneficial to begin the workout with side laterals pre-exhaust., being careful not to cause impingement a biceps curl and a triceps extension you get heart... Will be discussed in the gym any diet or exercise program or taking any supplement! Read more: the 5 Best supersets … back: Barbell Curls superset with Dumbbell Shrugs them... Either end grip, and special offers from Bodybuilding.com row, being not...