Supersets help speed up your workouts.
But they can also be a fun way to increase the amount of volume used on a specific muscle group during a workout session.
The result is often times a mind-blowing pump.
While creating a superset workout for a specific body part can be fun, it is important to keep in mind your degree of fitness. Trying to perform a back superset workout if your deconditioned may lead to injury.
However, if you have plenty of gym experience and are simply looking for a fun back workout full of supersets, the rest of the article can help you out.
In this article I have written a back superset workout that I would personally perform at the gym if looking for a crazy back pump. It is important to remember that this is simply a template. It needs to be modified in whatever ways necessary to meet your individual needs.
Back Superset Workout Overview
A superset is where you combine two exercises and perform them back-to-back with no rest in between exercises.
Technically speaking, a superset pairs opposing muscle groups (such as the chest and back). Combining exercises that target the same muscle group are technically compound sets. However, in mainstream usage of the term, supersets are often used to describe any two-exercise pairing and that is what we will maintain in this article.
This particular workout will use supersets to work the muscles of the back including the lats, rhomboids, and rear delts.
This sort of workout would traditionally be used by an advanced bodybuilder. S/he may use such a workout as a fun workout during an offseason or as a conditioning workout during a show prep. It would depend on the individual.
After each superset is completed, you will take a rest period. Rest periods will be moderate and should last between 1-2 minutes. Again, this is individualized and should meet your fitness level.
Back Superset Workout
| Exercises | Set Range | Rep Range |
| A1. Incline Dumbbell Row | 4-5 | 8-12 |
| A2. Dumbbell Bent Over Rear Delt Fly | 4-5 | 8-12 |
| B1. Wide Grip Lat Pull Down | 3-4 | 10-12 |
| B2. Close Grip Cable Row | 3-4 | 10-12 |
| C1. Shotgun Cable Row | 2-4 | 12-15 |
| C2. Straight Arm Lat Pull Down | 2-4 | 12-15 |
Final thoughts on the Back Superset Workout
Supersets are a fun way to increase the volume used to target a specific muscle group while also cutting down the time you spend in the gym.
A workout such as the one listed in this article can be performed as a standalone workout as part of a bro split or added in addition to another training style for those with goals of building back muscle, strength, and endurance.
If you have any questions about the exercises listed in the workout, supersets, or body part specific training, please feel free to leave a comment in the comments section.