Get huge arms in no time with this superset workout. For those of you who have never done a superset before, this may seem pretty hard. Once youre done with the first exercise in the superset move onto the next exercise in the superset. 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. Youll be performing supersets two exercises performed back to back to maximize your musclestrengthening efforts. For example, if youre working out arms and you do straight bar then bicep curls back to back you will stimulate more muscle fibers. Build muscle in 35 minutes per day with this full body. Youll perform 4 different supersets for 5 sets each, resting just 60 seconds between each superset. Can be done anywhere you dont need access to a gym to get a great workout with hiit. 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.
To download a workout to your mobile device, click on the workout title workout 1, workout 2, etc. To begin each superset, you will preform lift a before jumping right into lift b with no rest period in between. Each workout has only 6 exercises separated into 3 supersets with 2 exercises each. You will, however, be resting between each superset. This arm superset workout focuses primarily on the biceps and triceps brachii. Located on the front of the arm, the biceps control elbow flexion bending the elbow and supination of the forearm. Doing your superset this way means you will increase strength in both exercises and it also helps ensure you balance opposing muscle groups. Strength training and endurance training rely on 2 separate energy pathways. You can performs supersets on opposing muscle groups. Its a lot of fun, will work every muscle in your body as well as challenge your cardiovascular fitness. Superset 3 sets of incline dumbell press with bent over dumbbell rows 812 reps, rest 1 minute. For example you will do your 1st set of goblet squats and immediately go into your 1st set of leg extensions. Youve got barbell squats and vups, deadlifts and weight planks and lunge jumps and russian twists. 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.
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. The term supersetting is becoming a mainstay in fitness vocabulary, and with good reasonpairing exercises in sets is an efficient way to work out. This 4 day workout program from bodybuilder brad borland utilizes supersets, giant sets and restricted rest to shred fat. The fast mass program is a 4 day split composed entirely of supersets. Twoononeoff split monday chest, triceps, abs tuesday legs wednesday rest. 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. 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. Youll be training five days each week following an upperlower split, plus an arm day. The first and most common way to superset is to combine two exercises for the same muscle group.
Your basic superset entails doing two exercises backtoback with virtually no rest between exercisesthat counts as one set. Heres exactly how to superset exercises at the gym self. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1a and 1b. So, perform 8 reps per set in the triset, and 10 in the superset. This workout involves 3 different supersets performed for 4 sets each. The effects of traditional, superset, and triset resistance training structures on. 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. A superset workout is a form of strength training in which you move from one exercise directly into another, without any breaks. Click the button below to download the full body workout at home routine pdf. If you have a hard time doing 3 sets, try doing 2 and work yourself up to 3 sets in the following weeks.
Do each exercise within the superset 1520 times each to complete one full round of the set. Click through to pdf effective 2 day per week fullbody routine that is perfect for. This month, learn to pair up exercises properly so you build muscle and shred fat without compromising your workout. Two things usually stand in the way of a regular exercise regime. 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.
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. The volume and intensity laid out here are probably bestsuited to more advanced trainers, but feel free to adjust them to suit your ability. Adjust the volume and intensity downward depending on your ability if you feel like youre struggling to recover between workouts. Super set workout routine for women building muscle 101. 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. 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. Youll repeat each superset and giant set for two rounds, resting 12. 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 main perk of adding these to your workout is that your muscles will recover faster in between sets. Do all the reps of exercise 1a, rest for no more than 30 seconds, then do all the reps of exercise 1b and. Perform this arm workout in a superset fashion ab to increase intensity and blood flow to the muscles. You can train any 5 days per week, but ideally, youre weekly layout will be. Pdf the effects of traditional, superset, and triset resistance. I shared a similar workout, using the 403020 timed circuit format, on get healthy u tv and everyone loved it.
The 20minute superset workout burn fat fitness magazine. You could say theyre like peanut butter and jelly, cream with coffee, or the aglet hard part on end of shoelace to a shoelace. To get ultraripped, you need to amp up your overall training intensity. 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. Superset 3 sets of cable flys and straight arm pulldown 1015 reps, no rest. 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 also choose to add in the bodyweight workout on top, or on its own. 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. Do the first two moves back to back, then rest a minute. When one muscle group is being contracted, its functional opposite relaxes, reducing.
An example would be supersetting bench presses with dumbbell flyes. 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. The superset workout to pack size on your shoulders. Itll show you the workout, tutorials, proper progressions, and more. 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. 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. Superset 4 sets of bench press and pullups or lat pulldown 48 reps, rest 1 minute. Within the same muscle group superset category there are four subcategories. 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.
Since all of these movements primarily involve supersetting multiple large muscle groups, there is a. Superset 3 sets of pushups with cable rows 1015 reps, no rest. So i knew i had to share a similar workout on the blog. 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. Once youve completed three sets of the first superset exercises, move onto the second superset and so forth. 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. Superset workouts superset workout routines gymjunkies. 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. Workout routine dumbbells full body printed on apr 28 2011. This 4week program comprised entirely of supersets will turn. This 30 minute fullbody superset workout is a serious burner. Leg and core superset workout to build leg and core strength.
Supersets are great for arms training since the biceps antagonize the triceps. 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. With this routine, on your chest and back days, youll perform one pulling exercise followed by one pushing exercise, in. Kyle a superset is when you do two exercises back to back with no rest in between. The back and biceps workout split is a classic because of how well they both go together.
Doing your superset this way means you will increase strength in both exercises. However, be warned that this program is fairly advanced as written. 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. 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. The 4week fatburning superset workout routine muscle. 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.