When you’re short of training time but still want to have a tough session, following a superset strategy really is a super tactic. Quite simply, a superset is when you do a set of two different exercises back to back with little or no rest between them - you only rest after the final rep of the second exercise has been completed. Supersets are a very popular tactic to dramatically increase the amount of lifting work you can do in a limited amount of time, and by cleverly pairing exercises that work different muscles or muscle groups you can do a highly challenging full-body workout that will build muscle and burn fat in less than half an hour. That’s exactly what this six-move, three-superset barbell session does: simply do the moves, sets and reps in the order shown, sticking to the rest periods, and shock your body into changing for the better.
How to do the workout
The six exercises in this session are split into three supersets. Do all the reps of move 1A, then all the reps of 1B. Rest and repeat for a total of three supersets, then repeat this pattern with moves 2A and 2B, and 3A and 3B.
1A Back squat
Reps 10 Rest 0sec
Stand tall with feet hip-width apart, holding a barbell across the back of your shoulders with your chest up and abs engaged. Bend your hips and knees to squat down so your thighs are at least parallel to the floor, then stand back up.
1B Good morning
Reps 10 Rest 60sec
Start in the same position as in the back squat, with the bar across the back of your shoulders and your elbows pointing down. With a slight bend in your knees, hinge forwards from the hips until you feel a stretch in your hams, then return to the start.
2A Reverse lunge
Reps 5 each side Rest 0sec
Stand tall with feet hip-width apart, holding the barbell across the back of your shoulders with your chest up and abs engaged. Take a step backwards and lower into a lunge so both knees are bent at 90°. Stand back up and repeat with your other leg.
2B Bent-over row
Reps 10 Rest 60sec
Holding the bar with a wider than shoulder-width overhand grip, lean forwards, hinging at the hips while keeping your chest up. Leading with your elbows, row the bar up towards your torso. Pause for a second, then lower it back to the start.
See related
- Superset Workouts: Twice The Gains In Half The Time
- 5 Barbell Workouts To Burn Fat Fast
- Add Strength And Size With This Full-Body Workout Plan From Shaun Stafford
3A Front squat
Reps 10 Rest 0sec
Stand tall with feet hip-width apart, holding the barbell across the front of your shoulders with your chest up and abs engaged. Bend your hips and knees to squat down so your thighs are at least parallel to the floor, then stand back up.
3B Overhead press
