Shoulder, Bicep & Back Super Set Workout

Super set workouts provide an aggressive, intense exercise program that utilizes principles of periodization and muscle confusion. Super sets combine two exercises targeting opposing muscle groups into a single set of numerous reps. An example of a super set is doing 12 reps of overhead triceps extensions, then immediately doing 12 reps of seated biceps curls. You can perform most concentric or isometric exercises using a super set structure as long as you pair exercises targeting opposing muscle groups. You should also incorporate sufficient recovery time in between workouts.

  1. Super Sets

    • A super set workout requires minimal rest between super sets, and no rest between individual exercises within a super set. The structure of each set depends on using a set amount of weight for a relatively high number of reps per exercise. Generally, each exercise of a super set requires 10 to 12 reps, but you'll only perform each exercise once during a super set workout. This doesn't mean you only work each muscle group once. Group several exercises for each muscle group in the anterior deltoids, biceps and back, then pair each with several more exercises for the posterior deltoid, triceps and chest.

    Opposing Muscle Groups

    • A super set workout for the shoulders, biceps and back will also work the chest, triceps and, oddly enough, the shoulders again. The anterior and posterior sections of the deltoid are opposite muscles, so each portion of that super set will work one section of the shoulder. When setting up each workout session, plan your exercises to target muscles from largest to smallest. For example, work the back and chest, then the triceps and biceps, then finish with shoulder work.

    Schedule

    • Super set workouts targeting the shoulders, biceps and back are tough to schedule as split routines. This is because each exercise must be paired with an opposite exercise. Traditional progressive overload workouts group similar muscle groups together, making split routines advantageous. Since all major muscle groups in the upper body will be worked out each session, you'll need a complete rest day for muscle recovery between workouts. A typical schedule may include super set workouts for the shoulders, triceps and back -- paired with opposing muscle groups -- on Mondays, Wednesdays and Fridays, with rest days on Tuesdays, Thursdays and Saturdays. Depending on your fitness goals, do light to moderate cardio work on rest days to develop cardiovascular fitness.

    Considerations

    • Compared to other types of set structures for weight lifting, such as flats and pyramids, super sets are short and intense. You need to shift from exercise to exercise quickly, so the simplest exercises are ideal. For example, pair biceps curls with triceps extensions, but have both sets of equipment ready to go before you begin the super set. For the back and chest, avoid bench presses unless you can set up the barbell quickly. Pair dumbbell flyes with bent-over rows, which will let you use the same equipment for each exercise. Also use dumbbells for military shoulder presses and for reverse grip lateral raises to work opposing muscle groups in your deltoids.