The Six Best Supersets for a Sick Pump and Serious Muscle Gains
You want more muscle and you want more size. We get it. But if you’re already working hard in the gym and doing all the right exercises, what else can you do get some extra growth and sick pump? Simple. Just spend an extra few minutes at the gym and do a “superset” of a few exercises—lean muscle gains will follow.
How Supersets Work:
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.
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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.
Related: Supersize Your Workout With Supersets
SUPERSET #1: Chest:
Do 6 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Incline Dumbbell Bench Press — 12 reps
A2) TRX Pushups — 12 reps
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SUPERSET #2: Back:
Do 5 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Chest Supported Row — 10 reps
A2) TRX Inverted Row — 10 reps
A3) Facepulls — 10 reps
Related: 10 Workouts For a Stronger Back and Abs
SUPERSET #3: Legs:
Set timer for 5 minutes. Do as many rounds as possible.
A1) Front Squats — 8 reps
A2) Overhead Bodyweight Squats (hold a dowel or stick overhead) — 15 reps
Related: 7 Squat Variations to Build Muscular Legs
SUPERSET #4 Biceps:
Do 4 rounds with no rest between exercises. Rest 60 second between rounds.
A1) EZ Bar Curl — 10 reps
A2) Cable Curl — 10 reps
A3) Barbell Curl — hold halfway point for 30 seconds
Related: 10 Different Ways to Do A Curl
SUPERSET #5: Triceps:
Do 4 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Dips — 12 reps
A2) Band Pulldown — as many reps as possible (at least 30)
Related: Workout Finisher: The Triceps Exercises to Triple Your Size
SUPERSET #6: Shoulders:
Do 4 rounds with no rest between exercises. Rest 60 second between rounds.
A1) Dumbbell Push Press — 15 reps
A2) Dumbbell Overhead Reverse Lunges — 8 reps each side
Related: Get Monster Shoulders
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