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Compound-isolation same muscle group supersets
One of the most effective ways to promote growth in a stubborn muscle group is to follow a big compound exercise with an isolation movement. One of the best examples would be bench press-flat bench flys. You complete your bench press as usual, but immediately after you hit out a strict set of dumbbell flys. You don’t need big weights on the second set, your focus should be on muscle contraction. This means slow down and squeeze at the top of the movement. Here are some good compound-isolation supersets:

  • Military press then front raises
  • Close grip bench then skullcrushers
  • Squats then leg extensions
  • Bench press then dumbbell flys
  • Wide grip pull up (or lat pull down) then straight arm pull down
  • Chin up then barbell curl
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