12 Supersets EVERYONE Should Have in Their Workout!
Get Ready to Take Your Workouts to the Next Level!
Are you tired of the same old gym routine? Do you feel like you’re not getting the results you want from your workouts? Well, it’s time to shake things up and incorporate some supersets into your training! Supersets can be an amazing way to increase muscle size, and I’m here to show you the 12 greatest supersets that everyone should have in their workout programs to get the best results!
But first, let’s define what a superset is. A superset is a pair of exercises done back to back with minimal to no rest in between. The transition time between exercises is all you get. This brings us to an important point – when choosing supersets, you want exercises that allow for quick transitions and don’t require too much time or equipment.
Now, there’s a common misconception that all supersets must pair up opposing muscle groups, but that’s not true! You can pair agonist or antagonist muscles, and get different but equally effective results. You can also pair exercises that enhance the performance of the second exercise or accelerate the recovery of the first. With that in mind, let’s jump into the 12 supersets!
The 12 Supersets to Transform Your Workouts
1. DB Static Bench Press into DB Gorilla Rows: This superset targets your chest and back, giving you a killer upper body workout.
2. Wrap Around Rows into Cable Crossovers: These exercises work your back and chest, helping you build a strong and defined upper body.
3. Cable Curls into Standing Overhead Cable Extensions: Get those biceps and triceps pumping with this arm-focused superset.
4. Lying Incline Triceps Extensions into DB Spider Curls: Take your arm workout to the next level with this triceps and biceps combination.
5. DB Reverse Lunges into DB RDL’s: This leg-focused superset will challenge your lower body and help you build strong and toned legs.
6. DB Overhead Press into DB Hip Huggers: Target your shoulders and abs with this intense upper body superset.
7. DB “L” Raises into DB Overhead Press: Sculpt your shoulders and strengthen your upper body with this powerful combination.
8. Seated Knee Tucks into Reverse Hyperextensions: Strengthen your core and glutes with this superset focused on your midsection.
9. Barbell Squats into Dead Arm Hangs: This combination targets your legs and back, giving you a full-body workout.
10. DB Incline Bench Press into Chest Supported Rows: Work your chest and back simultaneously with this superset.
11. Straight Arm Pushdowns into Face Pulls: Give your shoulders and upper back some love with this effective superset.
12. DB Spanish Squats into Banded Kneeling Hip Thrusts: Finish off your leg day with this lower body superset that will leave you feeling the burn.
Why These Supersets Are the Best Choice
These 12 supersets are not only effective but also time and space efficient. They are carefully selected to ensure quick transitions and maximum muscle growth. When performing these supersets, make sure you choose the exercises that best match your goals.
If you’re not currently incorporating supersets into your workout program, it’s never too late to start. Even if you’re following a specific training split, you can still incorporate supersets that target the same muscle group.
Remember, the effectiveness of supersets relies on seamless transitions between exercises. So, if you’re already using supersets, compare them to the ones mentioned here and make any necessary adjustments.
If you’re looking for a complete program that includes effective supersets, consider checking out athleanx.com. Their program selector will help you find the program that aligns with your current goals.
Now that you have the 12 supersets that everyone should have in their workout programs, it’s time to take your training to the next level. Get ready to see incredible results and transform your physique. Don’t forget to subscribe to our YouTube channel for more workout videos and exercise tips. It’s time to crush those goals, one superset at a time!
43 comments
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Thanks Jeff, you reminded me of a couple of good combinations that I can add and emphasized the correct techniques on a couple of the different exercises. Add a couple of the super sets will help on meeting my goals!!🏋️♂️
More on supersets please! This is great!
My,My Jeff. You have come a long way since I started following you back in the early 2000’s. You make my age 60, feel like age 30… thanks mate. Implemented!
How should I incorporate supersets into my workout?
Great job
Reverse lunges 👌
6:25
Does anyone know how long that blue rope is? And where you could possibly order this?
Dude, those Spanish squats are ridiculous! Took a set to get the right band and DB weight but once I got rolling they went right to my quads and glutes! Sick exercise that will be in the mix for my next few weeks. Thank you Jeff!!! 67 and kickin' it Bro!
Most of these supersets are great for those who follows a opposite muscle split
Spettacolo
Jeff never runs out of content. A legend of YouTube fitness community.
Jeff, I love your instructions. You can tell that your a great therapist by how you focus on technique! I’m a PTA and trained under a dear friend who is a fellowship DPT and he taught me early on to look at body mechanics in all my treatments. Technique is so critical to maintain a health mechanical system and to avoid injury. Thanks for your videos and for sharing your passion for health and fitness.. well done brother
What should be the angle of the bench for Lying tricep extension and spider curls?
Thank you for creating such a valuable resource on 12 supersets that everyone should have in their workout! Your explanation of each superset was clear and concise, and I appreciate how you provided modifications for those with different fitness levels. The variety of exercises you presented ensured that there was something for everyone. I found this video to be incredibly helpful in planning my own workouts and adding new exercises to my routine. Thank you for sharing your knowledge and expertise in fitness. Great job!
Are those just individual exercises or can I use this as a whole body workout plan?
This is assuming we’re not on a strict legs, push day, pull day, abs routine.
👍😁
Jeff I always love watching your videos. Great info and quick to the point.
Building out my YouTube channel will hopefully have us collab in the future!!
Keep up the great work!
What shoes should we wear when doing squats? Flat or with heels? Or we can step on weights like we are on heels!
😊once again brilliant job limiting the definition we’re not here to be the fairy ice princess in Middle school for a talent scholarship. 😊
That Gorilla DB Pull be weak closed chain you’ll need Gauntlet gloving.😮
I will try it. Thanks for this
How old are you?
Once again Jeff..You have done a brilliant service too people with this latest 12👣👨💻 (12 step programme) 👊🏻👍🏻 already have your 12👣👨💻 mention at the end also. Incorporated them into my 'FULL BODY' routine set, an I can already see where this one will help, replace and give better timing in the area's 👍🏻 an also keep things safe an health efficient. Big thank you again Jeff 😎 Hope you're well Sir 🙂
When Jeff wears out a muscle, he just grows another
Hey Jeff, first time long time. I've been dealing with a long recovery from subscap repair surgery, would love to see a video on rotator cuff surgery recovery lifting recommendations.
I like how he keeps in mind that not all supersets are gonna work in every gym nobody likes people that try and go two.stations at once. Major props on this vid 👍
For those of us without access to cables, what can we do instead of those items for similar effects?
Jeff doesn’t do fitness, fitness does Jeff.
"Pissing people off in the pursuit of poorly selected supersets is not a good idea."
in super sets, can you rest after the B excercise?
“You can’t be running back and forth from a pull up bar to a bench press cause likely by the time you get back from the pull up bar SOMEONE STOLE YOUR BENCH” your consideration is unmatched Jeff 😅😅😅
Jeff is the type of guy who lives in the gym and gets a membership for home
I'm off to the gym now. Wish me luck
Outstanding! Thanks Jeff
Jeff, what should I do to help me do more with my leg work outs and get the most out of them if I have bad problems with being so flat footed? This has always been a problem for me and no matter what shoes I try and no matter what after about 10 squats my feet are killing me and it gets even worse when I do calves.
Absolute best thing on youtube
Hey athleanX, Do you think there is anything I can do without the use of my wrists to train my upper body back, chest, biceps, triceps, and forearms?
I have a partial tear in my Scapholunate ligament. It happened 2 years ago and it's still unsure how it happened but I think it was doing front levers right off the bat with no progression on a pull up bar. Got the MRIs did surgery… went to therapy.. still nothing. I can't even get into the pushup position and something like benching just won't work. I've tried the grip hooks but the dumbell just falls over they aren't designed to substitute your hand… I don't know what to do to build my upper body without the use of my hands. I've lost muscle and I've gained weight
GENIUS.
I used to look 👀 here for information and instructions, but then I found Jonni Shreve.
You are the best, thanks for this video