Superset workout routines pdf file

The aim is to work as hard as you possibly can and by the end of your workout you. This full body workout routine consists of 3 training days per week. Perform 12 reps of the split squats with each leg rest 1 minute perform 12 reps on the overhead press barbell or dumbbell rest 1 minute repeat 45 times start really light on both exercises. Once youre done with the first exercise in the superset move onto the next exercise in the superset. Superset 3 sets of incline dumbell press with bent over dumbbell rows 812 reps, rest 1 minute. Pdf the effects of traditional, superset, and triset resistance. Heres exactly how to superset exercises at the gym self. Tired of spending hours in the gym without getting the results you want. 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.

Similar to week 1, each triset will focus on a single body part three chest exercises or three back exercises, for example, as opposed to combining multiple muscle groups in a given triset. For example, an upper body superset would include the first exercise targeting your chest while the second exercise focused on your back. The 4week fatburning superset workout routine muscle. On the other hand, a compound set, is a group of two exercises involving the same muscle group. No longer will your supersets be limited to two exercises done backtoback. Supersets come in varying degrees of volume and intensity, which is clearly displayed over the four weeks of this program. The next time you do this workout, reverse the order within each superset and start with the triceps movement.

This programme is simply 3 sets of each superset which contains two exercises. Learn how to build muscle, burn fat and stay motivated. How to superset properly build muscle with these 6. Doing two exercises with no rest can significantly cut your workout time down and get you out of the gym quicker. To download a workout to your mobile device, click on the workout title workout 1, workout 2, etc. Try one of these supersets at the end of your workout and see the difference after you leave the gym. Hiit protocol warmup by doing some split squats and overhead presses without any weight. Rest day do some light cardio, dont just sit on your ass all day.

Using training sets reduces the rest interval between two exercises allowing you to get more. 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. How to superset properly build muscle with these 6 killer superset routines. Superset 3 sets of cable flys and straight arm pulldown 1015 reps, no rest. An example of a compound set would be a bench press followed by a dumbbell fly. The workout pairs seven free weight exercises with complementary amt. In this program, that means supersets, dropsets, clusters, and. Thats why its always a good idea to include at least one armsoverhead movement in your triceps routine.

Huge online supplement store, workouts database and fitness education platform. Superset 3 sets of pushups with cable rows 1015 reps, no rest. Exercises were grouped, so that similar muscle groups. Make sure you keep the same amount of rest between each set.