Good Supersetting Workout?

Training Bodybuilding
1

Anyone have a good supersetting workout? Merry Christmas!

2

Pull-ups followed by push-ups non-stop for 5-10 sets. You can throw in there one legged deadlifts and one legged squats as well once you start to build up the endurance. Then, you’re hitting a total body workout that’s intense.

You can experiment with pyramids. You can experiment with weighted vests. This workout also hits your cardio pretty hard.

3
  1. Front Squat (compound quad)
  2. Dumbell Bench (compund chest)
  3. Chin Ups (coumpound back)
  4. Stiff-leg dead (compund ham)
  5. Military Press (coumpound shoulder)
  6. 1 arm Row (ISO)
  7. Tricep Overhead raise (ISO)
  8. Alternate D. Curl (ISO)
  9. Shrugs (ISO)

Perform exercise 1 rest 60-75 s perform exercise 2…
15 reps go through once or twice
10 reps go through 2 or 3
5 reps go through 3 or 4

4

i like the following workouts because you can finish it around 45 minutes and still work up a really hard sweat. try upping intensity (% 1RM) if you don’t feel you’re not doing enough volume

(lower push/upper pull split)
A1: Squats
B1: Bent over barbell rows
A2: 1 leg bulgarian split squats
B2: weighted chins/pull-ups

(lower pull/upper push)
A1: Deadlift
B1: Bench
A2: Clean/Snatch (not the best time to do these, but i do them anyways)
B2: Weighted Dips

5

A quick simple workout:

20 x pullups
10 x handstand pushups
18 x pullups
9 x handstand pushups
|
\ /
2 x pullups
1 x handstand pushups

6

2-3 sets of each superset (depending on how much time you have). Use the same weight on all sets (not the same weight for each exercise). No rest between exercises. 60-90 sec rest between supersets. This will hit your whole body hard in 30-45 minutes. It’s pretty intense, and I wouldn’t use it long term, but if you want a quick ass whooping, give it a try. You can set your own rep range, but each set will drop off pretty quickly (i.e. 12,10,8)

A1:Squat
A2:Pullup

B1:Deadlift
B2:Pushup

C1:DB Step Up
C2:DB Row

D1:Bulgarian Split Squat
D2:DB Shoulder Press

E1:Forward to Reverse Lunge
E2:Weighted Bench Dips

F1:DB SLDL’s
F2:Biceps Curls

So it would look like:

A1,A2,A1,A2… rest 60 secs … B1,B2,B1,B2… rest 60 secs …