You just crushed your last set in the gym and as you rack your weights you feel a surge bubbling within you. A surge that echoes deep within your being and screams: “I’ve got some gas left in my tank. I think I could wrestle a bear I could hammer out a few more sets.”
Most days this is where you would head over and rep out some bicep curls because when in doubt, work on the guns.
The surge swelling inside of you though is demanding more than endless reps of curls. You want to feel your muscles reach true failure as you collapse on the ground into a steaming pile of sweat and have to crawl out the door.
Finish Him: Brotality
As a lifelong gamer, I’ve played my fair share of Street Fighter, Mortal Kombat, and Killer Instinct. Punching your opponent in the face or delivering a killer uppercut that sent them over a bridge to be impaled by spikes was freaking sweet.
This superset finisher will empty any gas left in your tank and toast your body fat.
*start with 10-pound dumbbells*
Perform 4 sets of 12 reps of each exercise, that means 12 left-hand and right-hand uppercuts.
Perform one round and rest for 30-40 seconds.
Want to hit every single muscle you have in your body, test your mental fortitude, and shred tons of fat? Then this my friend is the superset for you. You won’t need more on the bar than 55-75 pounds, trust me, don’t try and be a hero here.
Barbell Front Squats
Barbell Push Press
Perform 3 sets of 12 reps of each exercise. Perform one round and rest for 30 seconds.
The House of Pain
For a sadistic bro like yourself, leg day can only be considered successful if you’re barely able to walk the next day. Have no fear my masochistic friend this superset will turn your legs into Jello.
Barbell Back Squats (40-50% of your one rep max)
Perform 3 sets of 10 reps of each exercise. Perform one round and rest for 60 seconds.
No Weights Needed
We can’t forget bodyweight exercises. Sure, you can’t get that last rep of dumbbell bench presses or one more weighted chin-up but your body still has juice left. What better way to empty the tank than to give your body something completely different before you head home?
Perform 2 sets to failure of each exercise. Perform one round and rest for 45-60 seconds
The Ass Blaster
After a heavy day of deadlifts, you notice that you’ve got a little left in the ole hamstrings. Hit this superset and you’ll quickly empty your tank.
Front Loaded Barbell Reverse Lunge
Barbell Romanian Deadlift
Perform 4 sets of 8-10 reps of each exercise (that means 8-10 per leg for lunges). Perform one round and rest for 60 seconds.
These two together will deliver a swoltastic pump to your legs and ass.
Kettlebell Goblet Squat
Grab a 25-40 pound kettlebell and perform 3 sets of 12 reps of each exercise. Perform one round and rest for 20-30 seconds.
When you’ve got gas left in the tank, bust out a few of these supersets, and leave everything left inside of you in a puddle of sweat on the gym floor.