What is a SUPERSET?

A superset is a combination of two exercises that either work the same body part or muscle group in both exercises, or work opposing muscle groups. The exercises are typically done back-to-back with little to no rest in between, but the sets are not done for speed or high-intensity.

An example of a same muscle group superset would be push-ups (chest) alternated with dumbbell chest flys (chest).

An example of an opposing muscle group superset would be squats (legs) alternated with bicep curls (arms).

For our purposes, we will mostly do opposing muscle group supersets. These allow you to rest one body part while you work another, essentially limiting the amount of rest you need to recover before repeating an exercise.

Most supersets will be performed for 3-5 sets.


An Example:

  1. 10 Squats
  2. 10 Bicep Curls with Dumbbells

For this superset, do 10 squats followed by 10 bicep curls. You’ve completed 1 superset.

Supersets allow you to do more exercises in a given length of time. While your muscles are recovering from one set, you are performing another exercise rather than taking a break.

You can rest between supersets if needed or continue without resting. As always, the level of difficulty is adaptable to your fitness level.

Using the above circuit as an example, beginners might rest up to 30 seconds after an exercise before beginning the next, and then rest 1-2 minutes after completing one round and beginning again.



For example, adapting this superset to Level I (beginner level) would look like this:

3 Sets of:

  • 10 Squats
  • 30 Seconds Rest
  • 10 Bicep Curls with Light DBs
  • 30 Seconds Rest
  • Repeat

For a Level II (intermediate-advanced) exerciser, however, the same superset might look like this:

5 Rounds of:

  • 10 Squats
  • (No Rest)
  • 10 Bicep Curls with Heavy DBs
  • (No Rest)
  • Repeat