Are you like me and have struggled to get more muscle definition? Or maybe wanting to lose fat? Build lean muscle mass? The supersets below will help you achieve those goals.
To put it simply, a superset is a set usually made up of two exercises. These exercises are different and are done one after the other with no break, to increase intensity and to achieve a state of overload on the muscles.
So the purpose of this is to share with you the best supersets for building muscle and burning fat.
Incline rows and reverse flys
The incline row is a solid exercise to hit the latissimuss dorsi (lats). It is the primary muscle targeted whilst doing the exercise. To begin this exercise, lie with your stomach flat on the bench when the bench is an incline position of 30 degrees. Next, hold a dumbbell in each hand with your palms facing inwards. Pull the dumbbell towards you whilst keeping your elbows tucked and as you do so, squeeze your back and feel the contraction. Repeat 8-12 times.
Reverse flys on the other hand, target the rhomboid muscles which are in the upper back and shoulders, as well as the middle trapezius muscles and the rear (posterior) deltoids. Lie in the same position as you did for the incline rows and grip the dumbbells with your palms facing in once more. However, this time pull the weights out away from your body.
Whilst you do these exercises remember not to use momentum in any rep as this is taking away the benefit of the exercise.
Dumbbell shoulder press and dumbbell lateral raises
A shoulder press can be performed sat on a bench or stood up. To do this exercise, have the bench at a 90 degree angle and hold the dumbbells with your palms facing away from you then press the weight vertically above your head.
To perform a lateral raise, stand with the dumbbells at your side then raise them to the side and away from your body with your palms facing downwards and your arms slightly bent as you lift. Don’t let the weight fall straight back down, control the weight as this adds to the effort you must put in and ultimately the gains you get.
To complete this superset, do a minimum of 8 reps of shoulder press followed immediately by a minimum of 8 reps of lateral raises. Another fact: The lateral raises primarily target the lateral deltoid, the presses target all deltoids so the stress is off the lateral deltoid whilst shoulder pressing but it’s still being pushed well past failure.
Front raises and rear delt raises
Using a pair of dumbbells, raise each dumbbell in front of you (level with your shoulders) once again with your palm facing down. Hold at the top if you can, to enable some overload.
To perform rear delt raises you can either use a bench or do it standing, I prefer standing as it’s more physically demanding to keep your back straight whilst lifting the weight, but using a bench is totally fine! Firstly, slightly bend your legs and bring your back down to around a 45 degree angle or totally flat. Lift the weight up as if you were doing a reverse fly, however this time keep the weights very slightly in front of you or level with your shoulders when you lift, this ensure that you hit the rear deltoid.
I personally love this superset because it isolates the areas of the shoulders that might be neglected during training if someone was to only do a push press and a shoulder press.
Flat dumbbell bench press and dumbbell floor flys
I don’t always include this superset in my weekly routine because I like to go heavier when doing flat dumbbell press, however I’ve found this beneficial when mixing up my weightlifting routine or on a day when I decide to do a full body workout. This is because the exercises are two of my favourites and are two of the best exercises for building a big and defined chest.
Flat dumbbell bench press is usually done on the bench but the floor works too. Start by lying flat on the bench with the dumbbells level with your mid chest area, then press-up above your chest leaving your arms slightly bent at the top and then bring them back down.
Dumbbell floor flys are a great exercise. You may be thinking, why not just do normal dumbbell flys? My answer is, to reduce shoulder pain. I have experienced considerable pain in my shoulders whilst doing flys because when the weight is brought down, a considerable amount of pressure is put on them, so I converted to floor flys in order to take some pressure on the shoulders out and keep focus on the chest.
Face pulls and straight arm push downs
Face pulls engage the rear delts of the shoulders, as well as muscles in the upper back, including the traps. Face pulls are done on a cable machine by pulling the rope towards your face whilst the cable is set on a height that is level with your face.
Straight arm push downs target the lats. To do this exercise you’ll want to be standing a little back from the cable machine so that you can keep your arms straight when you pull the bar down, then simply do that.
Dips and Overhead Dumbbell Tricep Extensions
If you are a beginner bench dips are the better option, whereas if you are fairly strong then dips using a dip station are the better option. Do around 8-12 reps.
After that grab a dumbbell, for me this would be around 60% of my one rep max. Hold the end of the dumbbell with your palms facing upwards. Another way to remember this is if you make a triangle in-between your hands and hold the end of the dumbbell in that triangle. As you press the weight above your head, ensure you keep your elbows tucked in as this will isolate your triceps more effectively. Do 8-12 reps.
EZ bar bicep curls and chin ups with a static hold
When performing the ez bar curls in this superset I usually have a wide grip, so you could use a barbell or even dumbbells if you want to, the movement is a bicep curl. Adapt this superset to your preferences if you like! Perform 8-12 controlled repetitions of this before moving on.
Next, find yourself a pull up bar to perform a chin up, but instead of lowering yourself all the way down, try to hold yourself for as long as you can once you’re halfway down. This will overload your muscles as well as improve your grip strength. Repeat this superset 3-6 times for optimum benefit.
For all of these supersets, I recommend setting a target of 8-12 reps as a guideline if you want to follow a disciplined workout program. However, I’ve found that when doing supersets or any weightlifting routine in general, it’s best not to count the reps and just do as many as you can, it’s the effort that counts.
I often do supersets as finishers to my workout in order to break past the lactic threshold, which is where your muscles start to burn. I also do anywhere from 3-6 sets of these supersets and maybe do drop sets (lowering the weight as I go).
Does anyone have any supersets they prefer to these or can add on? I’d love to hear your thoughts! If anyone has questions leave a comment below! With that in mind, could you please like and share this post and follow my social accounts linked below?
Hi, I’m Nick and the creator of thefitnessfeeling.com. I have a passion for health and fitness, and I want to share my knowledge and experience with you. I’m here to help you with any questions you have.