Want to get a workout done in a short amount of time?
Want to maximize efficiency of your workouts?
Want to completely exhaust and break down your muscle tissue to activate optimal growth?
If you answered yes to any of these questions above, then super set workouts are right in your wheel house!
What is a Superset?
A superset workout is a form of strength training in which you move from one exercise directly into another, without any breaks.
Supersets can be done in two very different ways.
- You can performs supersets on opposing muscle groups. For example, you do bench press (which activates the chest) and you immediately jump into a superset of back rows (which activates the lats).
- You can also perform supersets on the same muscle group. (This is the strategy we will talk about today.) For example, you do side lateral raises, immediately followed by front lateral raises.
Why Perform Supersets?
Because, like everyone, you are probably short for time. You may be traveling and trying to get in a quick workout so you don’t mess up your vacation or work schedule. Supersets allow you to get a workout done in approximately 20-25 minutes.
You’re goal in the gym should be to maximize every workout in the shortest amount of time possible. Supersets allow this to happen!
I like to perform supersets on the same muscle group… I feel like it really breaks down my muscle tissue and completely exhausts that muscle, which in turn leads to muscle growth.
Here We Go!
So without further wait, here is a quick and painful (good pain) shoulder workout that I do quite frequently. It takes me only 20 minutes, but completely kills my shoulders and exhausts my muscles.
I frequently do this workout while staying at a hotel. Usually hotels have a very limited choice when it comes to free weights and dumbbells.
Trip Fitness Superset Shoulder Workout
For this workout, I usually start with lighter weight. I will start myself with 15 lb dumbbells. I perform two sets with the 15 lb dumbbells and then for sets three and four, I perform those with 20 lb dumbbells in order to completely exhaust my shoulders.
If you’re like me, it may feel weird starting with such light weight, but believe me… The final couple of exercises in each set will be pretty tough!
You will perform this superset as a “circuit”, finishing one exercise and then moving directly into the next exercise, until you finish all five exercises. Once you finish all five exercises, this will be considered set #1… You can rest for approximately 60-90 seconds and then perform set #2.
You will perform four total rounds of these supersets!
All exercises are done seated on a workout bench. I typically use the chair bench that is used for shoulder presses…
Grab your dumbbell of choice and let’s get started!
- Bent Over Lateral Shoulder Raise (10 repetitions)
- Front Shoulder Raise w/ Dumbbell Parallel to the floor (10 repetitions)
- Side Lateral Shoulder Raise (10 repetitions)
- Front Shoulder Raise w/ Dumbbell Perpendicular to the floor (10 repetitions)
- Overhead Shoulder Press (Rep out 10-20 repetitions on this exercise if you can)
Perform four total sets of all five of those workouts and report back in the comments below on how you liked it!
Also, if you have any questions on how to actually perform any of the exercises, feel free to leave a comment below, or use my contact page.
Until next time… Stay fit my friends…