Best Superset Pairings for Individual Body Parts

In one of my previous articles, I went over how important supersets were to enhancing the results of your training program. I outlined 4 effective superset training methods you could use in your own programs.

Now lets take a look some of my favorite exercise pairings for each method:

Antagonistic Supersetting – Perform two movements of opposing muscle groups back to back.

• Biceps/Triceps Superset – Barbell Curls superset with Tricep Extensions
• Hamstrings/Quads Superset – KB Swings superset with Squat Jumps
• Back/Chest Superset – Bent Over Barbell Row superset with KB Chest Press

NOTE: I work out at a home gym. So I don’t have dumbbells, but I do have Kettlebells. You can substitute all Kettlebell movements with Dumbbells.

Same Bodypart Supersetting – Pretty straight forward: perform two movements back to back that work the same muscle group.

• Quads – KB Front Squat superset with Bodyweight Squats (A great quad workout is to perform 10-20 repetitions of Kettlebell Front Squats, then go to failure with Bodyweight Squats. But don’t do this at every quad workout).
• Abs – Ab Rollers superset with KB Windmill

Upper/Lower Supersetting – Perform a set of an upper body movement followed by lower body movement (or vice versa).

• Chest/Hamstrings – KB Pullovers superset with Barbell Deadlifts
• Shoulders/Quads – KB Overhead Press superset with KB Front Squat (put them together and you have Thrusters!)

Isolation/Compound Supersetting – This involves performing a set of an isolation movement.

• Back/Biceps – Reverse Grip Bent Over Rows superset with KB Hammer Curls
• Biceps/Chest – Barbell Curls superset with KB Chest Press

Wow, there’s a lot to choose from here. There are hundreds of ways you can organize your workouts, but it takes lots of guess and check to come up with the right combinations. However, one guy that’s been supersetting for years is Craig Ballantyne.

If your goal is to get on the right path to health and fitness, then you absolutely need to check out Craig Ballantyne’s Turbulence Training Workouts. Click here for more information.

Tags: body parts, craig ballantyne, super sets, superset pairings, turbulence training