Hi, Gina!
I love this question. Superset are AMAZING. A great way to do more work in less time and get your ass in and out of the gym.
You can organize your supersets in a few ways:
- A-A: agonist and antagonist pairing which would be the common bench press and barbell row combinations. In an antagonistic muscle pair as one muscle contracts the other muscle relaxes or lengthens. The muscle that is contracting is called the agonist and the muscle that is relaxing or lengthening is called the antagonist.
- A-P: alternate peripheral pairings of muscle groups, like a squat and a pull-up
- S-B: similar biomechanical movements, like a dumbbell row and a barbell row.
Here is an example for you of A-A supersets:
A1: Barbell back squat 6-8 reps
A2: Hip thrust 4-6 reps
B1: Close grip bench 6-8 reps
B2: Bentover rows 10-12 reps
C1: Deadlift 8-10 reps
C2: Heels elevated goblet squat 12-15 reps
D1: Incline dumbbell curls 10-12 reps
D2: Tricep push ups 8-10 reps
Here is an example for you of A-P supersets:
A1: Goblet Squat 6-8 reps
A2: Chins 4-6 reps
B1: Close grip bench 6-8 reps
B2: Alternating Reverse Lunges 10-12 reps
C1: Deadlift 8-10 reps
C2: Lateral Lunges 12-15 reps
D1: Incline dumbbell curls 10-12 reps
D2: V-Up sit-ups 8-10 reps
Here is an example for you of S-B supersets:
A1: Barbell back squat 6-8 reps
A2: Split squat 10-12 reps
B1: Close grip bench 6-8 reps
B2: Dumbbell skull crushers 10-12 reps
C1: Hamstring curls 8-10 reps
C2: Good morning 12-15 reps
D1: Incline dumbbell curls 10-12 reps
D2: Preacher curls 8-10 reps
A blog post on creating your own Superset Workout I wrote a few years ago can give some ideas!
Does that make sense? HMU if not!!
