Shoulder Superset Question

Discussion in 'Fitness & Nutrition' started by Ep, Mar 26, 2008.

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  1. Ep

    Ep Guest

    I'm gonna do a shoulder superset today. However, I've never really fucked with supersets that much.

    My routine is usually

    Military Press
    Front Raises
    DB Rear delt row
    Upright Row
    Shrugs

    how should I go about doing a superset?
     
  2. hootpie

    hootpie New Member

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    I like to do a set of clean and push presses supersetted with a set of lateral raises.
     
  3. Drewski

    Drewski New Member

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    Pur posted a killer one years ago (back when he was a ltreatr (sp?))

    think it went something like this

    8 reps rear raise
    8 reps lat raise
    8 reps front raise

    done three times

    read a similar verison in t-nation recently where they did that, then added DB shoulder press, except it was done as follows

    12 reps rear raise
    12 reps lat raise
    12 reps front raise
    8 reps bottom 1/3 of movement ( roughly bottom to chin)
    8 reps mid 1/3 (chin to forehead)
    8 reps top 1/3 (forehead to extension)

    done for 3 sets
     
  4. Drewski

    Drewski New Member

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    if you have your heart set on the exercises you mentioned, I'd break it up like this

    Superset #1
    Front Raises
    DB Rear delt row
    Military Press

    Superset #2
    Upright Row
    Shrugs
     
  5. Ep

    Ep Guest

    that's what I was thinking before I posted. I would alternate them right? Meaning 1 set of each before going back to the beginning? I think I'll try this today, then maybe PURS next week. See which works better for me
     
  6. Drewski

    Drewski New Member

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    ya no rest between the exercises in the superset

    so say

    8 reps Front Raises
    8 reps DB Rear delt row
    8 reps Military Press
    rest
    8 reps Front Raises
    8 reps DB Rear delt row
    8 reps Military Press
    rest
    8 reps Front Raises
    8 reps DB Rear delt row
    8 reps Military Press
    rest
    8 reps Upright Row
    8 reps Shrugs
    rest
    8 reps Upright Row
    8 reps Shrugs
    rest
    8 reps Upright Row
    8 reps Shrugs


    (rep and set quanities assumed)
     
  7. Ep

    Ep Guest

    good shit, thanks
     
  8. ccrooks

    ccrooks New Member

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    i usually do frontal raises/lateral raises supersets... works pretty well for me
     
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