SUPERSETS - A superset means performing two alternate exercise without taking any rest in between the sets.
Benefits of a Superset
- Saves Time
- Increased workout intensity
- Overload on muscle
- Superset for supersize
A badass shoulder workout will comprise of four supersets. There should be no rest between two exercises of a superset. Rest of around a minute should be taken after completing one superset.
Here are the Supersets for the Shoulders
A) Superset One
- Dumbbell Press
This is the very first exercise of our shoulder workout. You don't want to go too heavy or too light with the weights. Use the weights of 70% of your maximum strength. Perform 3 sets of 10-12 reps each.
- Cable Rear Lateral
Now without taking any rest, perform cable rear lateral exercise. Go with lighter weights. Perform 3 sets of 10-12 reps each. You can perform this exercise with both the arms working simultaneously or the arms working one by one.Take 45-60 seconds rest after performing one superset. A total of 3 supersets are to be performed.
B) Superset Two
- Smith Machine Press
- Plate Front Raises
Without taking any rest after shoulder press on the smith machine, grab a Plate(10kg-20kg) and start performing front raises. Perform it slowly. Form is the key. This exercise should be performed in 3 sets of 10 reps each. Take rest of a minute each after performing the supersets.
C) Superset Three
- Dumbbell Side Raises
One of the most basic and effective shoulder exercises is dumbbell side raises. By performing this exercise in a seated position you can concentrate better on the concerned muscle. Go with moderate weights and perform 3 sets of 10-12 reps each. Don't take any rest between this exercise and the next exercise.- Dumbbell Front Raises
This is another regular and effective exercise for the shoulders. NO REST between these two exercises as well. When you bring down the dumbbells, make sure they don't touch your body as it gives the muscle some rest and it becomes inactive. You have to keep the muscle active throughout the performance of the exercise.Don't take the dumbbell too high or too low.
Take rest for a minute or so after every superset.
D) Superset Four
- Face Pulls
- Shrugs
Grab a plate/dumbbell in each hand. Go as heavy as you can since its your last exercise. This exercise will help you get the Pump in your shoulders that you always wanted. Perform 3 sets of 10 reps each. The first 4 reps go very slow, the next 6 reps can be performed a little quickly. No rest between the exercises. This is the last exercise of your supersets.
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