Youll be training five days each week following an upperlower split, plus an arm day. Youll be performing supersets two exercises performed back to back to maximize your musclestrengthening efforts. So i knew i had to share a similar workout on the blog. The effects of traditional, superset, and triset resistance training structures on. Click through to pdf effective 2 day per week fullbody routine that is perfect for. For those of you who have never done a superset before, this may seem pretty hard. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1a and 1b. Yes, your arms will get plenty of work from the heavy compound lifts during the week, but it never hurts to add a little extra direct arm work to really help those pythons grow. To download a workout to your mobile device, click on the workout title workout 1, workout 2, etc. High intensity doesnt have to mean high impact, says celeb trainer brett hoebel, who took this calorieblasting routine from his new howto book, the 20minute body. The first and most common way to superset is to combine two exercises for the same muscle group. To begin each superset, you will preform lift a before jumping right into lift b with no rest period in between. Supersets are great for arms training since the biceps antagonize the triceps. The volume of this workout says 36 days per week because you can choose to do this as a 3 day split, or a 3 days on, 1 day off, split.
Strength training and endurance training rely on 2 separate energy pathways. Most people imagine that to gain muscle and get your body in great shape, you need to spend hours in the gym every day, doing rep after rep and set after set of hardcore exercises. Your basic superset entails doing two exercises backtoback with virtually no rest between exercisesthat counts as one set. For example, if youre working out arms and you do straight bar then bicep curls back to back you will stimulate more muscle fibers. The term supersetting is becoming a mainstay in fitness vocabulary, and with good reasonpairing exercises in sets is an efficient way to work out. The volume and intensity laid out here are probably bestsuited to more advanced trainers, but feel free to adjust them to suit your ability. Each workout has only 6 exercises separated into 3 supersets with 2 exercises each. This workout involves 3 different supersets performed for 4 sets each. This 4 day workout program from bodybuilder brad borland utilizes supersets, giant sets and restricted rest to shred fat. Workout 1 in this first workout using my fullbody superset system, youll pair opposing muscle groups and movements ie, back and chest, triceps and biceps, straightarm pushdowns and upright rows opposing movements, etc. Do the first two moves back to back, then rest a minute.
Youll perform 4 different supersets for 5 sets each, resting just 60 seconds between each superset. Two things usually stand in the way of a regular exercise regime. The superset workout to pack size on your shoulders. You will, however, be resting between each superset. You could say theyre like peanut butter and jelly, cream with coffee, or the aglet hard part on end of shoelace to a shoelace. However, be warned that this program is fairly advanced as written. Pdf the effects of traditional, superset, and triset resistance. These moves can be training either the same body part for example, two chest exercises or two different ones a chest and a back exercise. Youve got barbell squats and vups, deadlifts and weight planks and lunge jumps and russian twists. Heres exactly how to superset exercises at the gym self. Though this workout can be performed as either a circuit completing each superset once before moving on to the next exercise or as a horizontal loading routine.
The beauty of this superset programme is that you are training opposing muscles during the superset so you are still able to give maximal effort or near maximum effort in each exercise. One of the easiest ways to cut time off your workouts and add a challenging metabolic component to hypertrophyspecific training is by including the intelligent programming of supersets and compound sets not only will supersets allow you to nearly double your overall workload and volume per workout, they can enhance the overall performance of all exercises. You can train any 5 days per week, but ideally, youre weekly layout will be. Super set workout routine for women building muscle 101. This leg and core superset workout targets your quads, glutes and smaller, lowerbody stabilizing muscles, along with your core and abs. This 30 minute fullbody superset workout is a serious burner. Superset workouts for increase intensity if youre looking to step your workout up and get more intense supersets are a great way to accomplish this. Total body superset workout a1 lb knee dominant 1 squat or leg press a2 ub vertical pull pullupsdowns b1 ub horizontal push pushups b2 lb hip dominant 1 lateral lunge c1 ub horizontal pull seated cable row c2 lb hip dominant 2 swiss ball leg curl d1 lb knee dominant 2 knee extension d2 ub vertical press alternating oh press revolving. For example you will do your 1st set of goblet squats and immediately go into your 1st set of leg extensions. Superset 3 sets of pushups with cable rows 1015 reps, no rest. Onearm 3 10 chest dumbbell press 3 10 back shrug dumbbells 3 10 chest chest fly dumbbells 3 10 forearms wrist curl dumbbells one hand 3 10.
Twoononeoff split monday chest, triceps, abs tuesday legs wednesday rest. Fullbody superset hiit workout for beginners do this workout from anna larsen, certified personal trainer and fit body boot camp coowner, once a week to build fullbody strength. This month, learn to pair up exercises properly so you build muscle and shred fat without compromising your workout. Can be done anywhere you dont need access to a gym to get a great workout with hiit. Since all of these movements primarily involve supersetting multiple large muscle groups, there is a. An example would be supersetting bench presses with dumbbell flyes. Superset 3 sets of incline dumbell press with bent over dumbbell rows 812 reps, rest 1 minute. There is no real need to worry about burning more calories through weight training anyway, as your diet and cardio will easily take care of this. Perform this arm workout in a superset fashion ab to increase intensity and blood flow to the muscles. Doing your superset this way means you will increase strength in both exercises. Superset 4 sets of bench press and pullups or lat pulldown 48 reps, rest 1 minute. The 20minute superset workout burn fat fitness magazine.
Utilize supersets by either adding them to certain parts of your workout or creating an entire workout solely composed of supersets like the one. You can performs supersets on opposing muscle groups. With this routine, on your chest and back days, youll perform one pulling exercise followed by one pushing exercise, in. The main perk of adding these to your workout is that your muscles will recover faster in between sets. Leg and core superset workout to build leg and core strength. Do each exercise within the superset 1520 times each to complete one full round of the set. Once youve completed three sets of the first superset exercises, move onto the second superset and so forth. Located on the front of the arm, the biceps control elbow flexion bending the elbow and supination of the forearm. The back and biceps workout split is a classic because of how well they both go together. This 4week program comprised entirely of supersets will turn. Superset workouts superset workout routines gymjunkies.
Itll show you the workout, tutorials, proper progressions, and more. Build muscle in 35 minutes per day with this full body. Lastly, ive compiled this beginnerfriendly athome workout into an easy to download, free mobilefriendly pdf for you to use for reference while youre performing it. Superset workouts for gaining muscle and losing fat.
This arm superset workout focuses primarily on the biceps and triceps brachii. Click the button below to download the full body workout at home routine pdf. Ignite growth with this full body superset workout old. Youll repeat each superset and giant set for two rounds, resting 12. The standard form of superset training involves combining two moves, where you do a set of the first exercise, then go straight into a set of the second, then rest. Each workout has only 6 exercises separated into 3 supersets with 2 exercises each do each exercise within the superset 1520 times each to complete one full round of the set. Ignite growth with this full body superset workout ive been using this workout for several clients and have been getting great results in terms of size and conditioning gains.
The fast mass program is a 4 day split composed entirely of supersets. You can also choose to add in the bodyweight workout on top, or on its own. Within the same muscle group superset category there are four subcategories. Kyle a superset is when you do two exercises back to back with no rest in between. To get ultraripped, you need to amp up your overall training intensity. Get huge arms in no time with this superset workout. This can be done with an arms superset workout by supersetting the biceps and triceps, with a chest and back supersets workout, or with a legs superset with the hamstrings and quadriceps. As you progress through your biceps workout routine,your muscles will become more efficient and youll increase the weight in order to keep seeing results. A superset workout may increase overall caloric expenditure, but will do so at the expense of your lean muscle tissue since your overall training performance will suffer.
Doing your superset this way means you will increase strength in both exercises and it also helps ensure you balance opposing muscle groups. Its a lot of fun, will work every muscle in your body as well as challenge your cardiovascular fitness. The 4week fatburning superset workout routine muscle. Not only does doing exercises at the crack of dawn allow him to stay ahead of his schedule, but he says it also is an important factor in releasing toxins from his body. Adjust the volume and intensity downward depending on your ability if you feel like youre struggling to recover between workouts. Once youre done with the first exercise in the superset move onto the next exercise in the superset. I shared a similar workout, using the 403020 timed circuit format, on get healthy u tv and everyone loved it. The classic bodybuilding supersettwo exercises done backtoback for the same muscle group, with no rest in betweenis one of the most commonly used techniques in any gym. Superset 3 sets of cable flys and straight arm pulldown 1015 reps, no rest. Workout routine dumbbells full body printed on apr 28 2011 workout routine snapshot 2 workout days 0 cardio exercises 14 strength training 0 stretching exercises 2 abs 2 back 2 chest 2 shoulders 2 thighs 1 biceps 1 calves 1 forearms 1 triceps. Workout routine dumbbells full body printed on apr 28 2011.
When one muscle group is being contracted, its functional opposite relaxes, reducing. If you have a hard time doing 3 sets, try doing 2 and work yourself up to 3 sets in the following weeks. A superset workout is a form of strength training in which you move from one exercise directly into another, without any breaks. Do all the reps of exercise 1a, rest for no more than 30 seconds, then do all the reps of exercise 1b and. Supersets are a workout technique that allow you to train multiple muscle groups or the same muscle group with more than one exercise without resting in.