8 Killer Superset Combos To Boost Workout Intensity And Invigorate Muscle Growth

7. Bicycle Crunches + Ab Planks

How To:

Superset Type: Pre-Exhaustion

Target Muscle(s): Abs

Do Bicycle Crunches for 60 seconds, roll over, and immediately hold a Plank for 60 seconds. Do 1-arm Planks if you’re strong enough. They’re an excruciating way to tear the up the core from the outside-in.

Bicycle Crunches mainly smash the rectus abdominis and obliques—your outer, visible six-pack muscles—while Planks leverage the inner transverse abdominis. After 60 seconds of Bicycle Crunches, the outer part of your core will be absolutely fried and sizzling in agony.

Hold it and move into Plank position. Despite the burn, the inner abs will still be fresh enough to hold your core up. Push through for 60 seconds, or until you collapse.

It’s like an Oreo. Hit the cookie first, and then suck down all of the cream.

8. Pulls Ups + Hanging Leg Raises

How To:

Superset Type: Staggered

Target Muscle(s): Back (Lats), Abs, Grip

Do a full set of Pull Ups. Immediately, without falling off the bar, do a full set of Hanging Leg Raises. For both, do as many reps as possible. You’ll torture your back and core, and build massive grip strength along the way.

These are an extremely effective way to blast your abs and back in minimal time. Plus, you’re already hanging — get a little extra burn in while you’re up there.