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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics
Exercise
Want to pack on muscle faster? Try these 5 effective upper body supersets! Supersets combine two exercises back-to-back, minimizing rest and maximizing gains. Ready to push your limits?
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Start with 12 push-ups immediately followed by 8 pull-ups. This combo targets chest, shoulders, triceps, and back. Rest 60 seconds, then repeat for 3 sets to feel the burn!
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Perform 10 bench presses, followed by 10 bent-over rows. This superset engages your chest and back, helping balance strength. Do 3 sets with a 60-second rest between rounds.
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Hit your shoulders hard with 10 reps of shoulder presses, then 12 lateral raises. This combo builds strength and definition. Perform 3 sets, with 60 seconds of rest between.
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Do 12 dips, focusing on triceps, then move directly to 10 barbell curls to work the biceps. This arm-focused superset gives you full upper body engagement. Aim for 3 sets
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Crush your arms with 12 overhead tricep extensions followed by 10 hammer curls. This pairing targets both triceps and biceps for balanced muscle growth. Complete 3 sets.
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Muscles grow during recovery, so give yourself at least 48 hours before hitting the same muscle group. Ensure you're getting enough sleep and fuel with protein-rich foods.
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With these 5 upper body supersets, you’re on your way to faster muscle gains. Push hard, stay consistent, and don’t forget to rest. Ready to elevate your workouts? Time to get started!
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