6 Total-body Supersets That’ll Blow up Your Muscles

Increase your muscle
 James Michelfelder for Men's Fitness Magazine

Supersets are when you put two or more exercises together without rest; once the superset is completed, you can rest before doing another round. Traditionally, the exercises within a superset targets different muscle groups — the idea is to condense them together to save time, keep your heart rate up, and boost your metabolism by blasting your body. 

If you set up your supersets to target the same muscle group, however, you’ll benefit get way more stimulus on your fibers — both slow-twitch and fast-twitch — and you’ll get a sick pump, too. Try one of these supersets at the end of your workout and see the difference after you leave the gym. 

1. Chest superset

Do 6 rounds with no rest between exercises. Rest 60 second between rounds.

A1) Incline dumbbell bench press x 12 reps
A2) TRX pushups x 12 reps

2. Back superset

Do 5 rounds with no rest between exercises. Rest 60 second between rounds.

A1) Chest-supported row x 10 reps
A2) TRX inverted row x 10 reps
A3) Facepulls x 10 reps

3. Legs superset

Set timer for 5 minutes. Do as many rounds as possible.

A1) Front squats x 8 reps
A2) Overhead bodyweight squats (hold a dowel or stick overhead) x 15 reps

4. Biceps superset

Do 4 rounds with no rest between exercises. Rest 60 second between rounds.

A1) EZ bar curl x 10 reps
A2) Cable curl x 10 reps
A3) Barbell curl x hold halfway point for 30 seconds

5. Triceps superset

Do 4 rounds with no rest between exercises. Rest 60 second between rounds.

A1) Dips x 12 reps
A2) Band pulldown x as many reps as possible (at least 30)

6. Shoulders superset

Do 4 rounds with no rest between exercises. Rest 60 second between rounds.

A1) Dumbbell push press x 15 reps
A2) Dumbbell overhead reverse lunges x 8 reps each side