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Rows and Deadlifts.. an Intensity-Increasing In-Set Superset for Your Back

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This, to be quite honest, is a deadly combination...

If you're not familiar with an in-set superset, basically you take two related exercises and instead of doing exercise for reps then the other exercise for reps, you'll do 1 rep of each, alternating back and forth between the two exercises.

This only works with select exercises because ideally, you don't want to have to change position or grip on the bar or dumbells. It should be smooth from one to the other and back again.

The idea here is to have one exercise that is a bit stronger than the other - in this case, the deadlift you'll be able to use more weight than the row.

An another example I've used is lying barbell tricep extensions and close-grip bench press. This combo works GREAT for tri's.

In THIS version, you're going to alternate barbell bent-over rows with barbell deadlifts.

Pick a weight you can do 8 to 10 reps with on the barbell row. It's the weaker exercise and the one that'll limit your weight. You're going to do one rep of barbell rows:

Rows and Deadlifts.. an Intensity-Increasing In-Set Superset for Your Back

Rows and Deadlifts.. an Intensity-Increasing In-Set Superset for Your Back

Then immediately set the weight on the floor and go into a deadlift.

Rows and Deadlifts.. an Intensity-Increasing In-Set Superset for Your Back

Rows and Deadlifts.. an Intensity-Increasing In-Set Superset for Your Back

I'm using my Super Deadlift bar for this one but you can definitely use a regular straight bar, too. If, after each barbell row rep, you have to switch to a mixed grip for deadlifts, that's no problem as long as you do it quick.

Keep alternating reps until you can no longer do any more rows. Now keep going with as many more deadlifts as you can! Because it's a stronger exercise, you should be able to get at least a couple of reps with the weight.

By the time you're done one of these sets, I promise you will be toast. No need to do more than 2 or 3 sets of this one.

 


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