3. Barbell Bent Over Rows + Barbell Bench Press
Superset Type: Antagonistic
Target Muscle(s): Back, Chest, Biceps, Triceps
Do 8 reps of the Barbell Bent Over Row immediately followed by 8-12 reps of the Barbell Bench Press. Shoot for 12 if you’re able to.
By hitting your back first, it pumps additional blood into the arms and torso, which gives the chest a boost on the bench press. This primarily benefits the back and chest, but the biceps and triceps also play a major role. Because you’re linking two heavy compound lifts, these tend to be uber-intense.
Start light, test it out, and then adjust the weight depending on what you’re able to handle.
4. Barbell Squats + Wide Leg Barbell Squats
Superset Type: Post-Exhaustion
Target Muscle(s): Legs (Quads, Glutes, Hamstrings)
Do 12 reps of the normal Barbell Squat. Immediately take one step out wide and bang out 12 Wide Leg Barbell Squats. If necessary, drop the weight before you do set 2.
The wider version hammers the glutes and hamstrings, which helps perk up the butt. You’ll sweat like a waterfall and torch fat in the process.