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