Superset workouts pdf download

Whether if i am in the gym or at home, this is the workout i tend to do a lot. May 2, 2020 browse beginner to advanced visual home and gym workouts for strength, weight loss, toning your legs and butt, sculpting sexy abs and more view on any device or print. Perform at maximum capacity while keeping yourself injuryfree. Alternating lower and upper body exercises in a superset style is among the most efficient ways to get in a totalbody workout. Leg presses calf extensions on the leg press 3 sets 5, 8 and 10 reps i do 12 to 15 reps for calves the sky is the limit this weight lifting supersets workout article is just the beginning with the variety of workouts you can create with supersets.

To begin each superset, you will preform lift a before jumping right into lift b with no rest period in between. Superset of flat dumbbell flyes and flat dumbbell press. Kyle a superset is when you do two exercises back to back with no rest in between. The six pack is actually a grid of connective tissue, or fascia, that covers the rectus abdonimus muscle. Start with the bodyweight warmup and then move onto the supersets. Superset this means that you will do the two exercises back to back, and then rest. Supersets are a surefire way to further boost your metabolic rate and burn fat faster without spending more time in the gym. Superset 3 sets of cable flys and straight arm pulldown 1015 reps, no rest. If youre looking for a different workout to energize your unsupervised exercise sessions, here is an exercise workout to try out. To download a workout to your mobile device, click on the workout title workout 1, workout 2, etc.

Regardless of your exercise choice, there will inevitably be a fair amount of bicep and tricep involvement, which is why we recommend keeping your arms workouts. So whatever area of the body youre working on a particular day, make sure to include these supersets. The practice can help to cut your workout time roughly in half, since youre only resting once youve. Guide to creating a weight lifting superset workout. Mind you, we didnt just sprinkle in a superset here and there so youd burn a few extra calories every workout. Nfl tight end vernon davis muscletech athlete and allpro tight end, vernon davis, takes us through his offseason muscle building pushpull superset workout. Forced reps, pause reps, and giant sets are still around and kicking for good reason, and supersets are on that list as well. A superset format is a great way to deliver a highintensity, straightforward workout. Upper body superset workout with weights nourish move love. 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. Perform a pushup, keeping your elbows at a 45degree angle to your body and maintaining your body alignment.

Workout routine dumbbells full body printed on apr 28 2011. No equipment is needed for this workout, but dont let that food you. Click through to pdf effective 2 day per week fullbody routine that is perfect for. Standing upright, bring right knee up twice, as arms chop down, followed by a side kick with the right leg. Essentially, one muscle group takes a break while you work out the. Nov 09, 2016 the term supersetting is becoming a mainstay in fitness vocabulary, and with good reasonpairing exercises in sets is an efficient way to work out because you can get more done in less time. Apache superset is an effort undergoing incubation at the apache software foundation asf, sponsored by the apache incubator. Workout beginners who are looking for effective ways to get a six pack should focus on two separate areas of fitness. For your basic gymgoer, calling these things the broad term of supersets will do the job. Oct, 2016 good back workouts are a dime a dozen but phenomenal back workouts are few and far in between. Ultimate 6 day gym workout schedule for mass gain strength buzz. This intense giant set back workout will literally leave you breathless and in pain for days.

Place leg on ground and pivot on the left foot, bringing left arm across body with a punch. Training opposing movements allows you to work two distinct muscle groups with less rest. Jul 28, 2014 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. Inset superset do two different exercises within a rep.

A method in which you do two exercises for opposing muscle groups backtoback without rest. For example, if youre working out arms and you do straight bar then bicep curls back to back you will stimulate more muscle fibers. I perform 5 supersets, every superset for a total of 4 rounds. Superset 3 sets of incline dumbell press with bent over dumbbell rows 812 reps, rest 1 minute. Back exercise warm up sets work sets intensity method neutral grip pull ups 2 x 8 10 3 x failure rest pause bent over barbell row 1 x 10 3 x 10 12 holds on last rep superset reverse grip pulldown 1 x 10 3 x 8 10.

Heres exactly how to superset exercises at the gym self. Instead of doing your cardio and strength training separately, incorporate your strength training inbetween your cardio. Tricep superset workout for massive gains body spartan. You must be able to make a smooth transition between the exercises in order for this to be effective. Roger lockridges intense 4 week superset back workout muscle. The fast mass program is a 4 day split composed entirely of supersets. This 4week program comprised entirely of supersets will turn your love handles into a washboard.

It got great feedback from clients and i loved the total body workout i got from it. Biceps are a relatively small muscle group so you shouldnt need very much recovery between sets. Emphasize your back muscles with this 4 week superset routine thats designed to intensify and maximize your time at the gym for. Get huge arms in no time with this superset workout.

Jul 22, 2014 this 30 minute fullbody superset workout is a serious burner. The term supersetting is becoming a mainstay in fitness vocabulary, and with good reasonpairing exercises in sets is an efficient way to work out. Muscletech athlete and allpro tight end, vernon davis, takes us through his offseason muscle building pushpull superset workout. Oct 21, 2019 build muscle, burn fat and added bonus. But if you really want to know what youre talking about and impress everyone in the weight room, learn the different types of superset workouts and how they can help you achieve even more strength gains if you go by the superspecific definition, a true. The practice can help to cut your workout time roughly in. Jun 18, 2014 alternating lower and upper body exercises in a superset style is among the most efficient ways to get in a totalbody workout.

For example, in the first superset, youd do 30 donkey kicks on the right leg, then immediately go into 30 straight leg lifts. For example in month 2 you will see this on split squats and glute kickbacks, you will do 1 set of split squats and immediately one set of glute kickbacks and then take you 1 min rest and continue with rest of sets. Pdf the effects of traditional, superset, and triset resistance. A superset involves doing a set of one exercise and then immediately doing a set of a different exercise right after, with no rest in between. 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. An example of this is doing a dumbbell bench press on the positive then a dumbbell flye on the negative on every rep. The exercises you choose for a chest and back superset have to be thought out fairly carefully, so as not to have a negative impact on your arm and shoulder workouts later in the week.

Superset workouts superset workout routines gymjunkies. Superset decline situp 3 x 15 superset side bends 3 x 15 plank 3 x failure rope crunch 3 x 15 drop sets day 2. Of course the first few workouts will take some practice since you will not know exactly what weight will bring you to fatigue by the end of the set. Feb 18, 2016 a superset format is a great way to deliver a highintensity, straightforward workout. After you finish your superset, youll want to take a rest period of between 4590secs. This free pdf download will help you to pack on muscle mass while building strength to back it up. Nov 08, 2015 my clients love the trx and i also enjoy incorporating it into my own workouts. Lay on back, with pelvis slightly tucked and lower back pressed to the group. My clients love the trx and i also enjoy incorporating it into my own workouts. Once youve completed three sets of the first superset exercises, move onto the second superset and so forth.

These are the sets you most likely perform during your current workouts. If youre up for some challenging workouts, then this book is for you. Stand up with a flat back as you transition into a jump. Supersetting your cardio and strength training routine 2020. Do each exercise within the superset 1520 times each to complete one full round of the set. Dec 12, 2016 this full body superset bodyweight hiit circuit is the newest in the holiday hiit 20 series. Last week i put together a total body superset workout read about supersets and why i love them in this post that i put several of my clients and myself through. Each workout has only 6 exercises separated into 3 supersets with 2 exercises each. Superset 4 sets of bench press and pullups or lat pulldown 48 reps, rest 1 minute.

Supersets dreaded by some, loved by others, and sometimes just plain forgotten about. 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. Do the exercises below as a superset, so youll do an overhead cable curl then directly afterward do a drag curl. Ive covered supersets extensively over the years through both articles and programming from superman to super shredded 8 but never quite like this. Superset 3 sets of pushups with cable rows 1015 reps, no rest. For example, you work the legs while the arms recover, then you target the core while the legs have some reprieve, and so on. 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.

Jun 07, 2014 supersets are a severely underused tactic to build muscle, especially for triceps. Many exercises also contain a nontraditional set ie. Full body superset bodyweight hiit circuit burpees for. Sumo squat 20 reps i love sumo squats because it works on my thighs, hips, entire legs and it is also really great for the inner thighs. How was the weekend its week 2 of the holiday hiit 20 series. Muscle and strength ebook pdf free download tiger fitness. Supersets are a severely underused tactic to build muscle, especially for triceps. This 30 minute fullbody superset workout is a serious burner. Perform this arm workout in a superset fashion ab to increase intensity and blood flow to the muscles. Circuit supersets for totalbody strength idea health. Youll perform 4 different supersets for 5 sets each, resting just 60 seconds between each superset. In this example, each superset is done be done 3x8, meaning 3 times through and 8 repetitions per set. The workout starts with a giant set, moves to a triple set, and finishes with a super set.

Once youre done with the first exercise in the superset move onto the next exercise in the superset. In this circuittraining class, each superset includes three exercises that target different areas of the body. Some of the best training techniques arent anything new. 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. Apache superset incubating apache superset documentation. Focusing on progressive overload, this muscle and strength system will have you training 4 days per week. You will look good, feel strong, improve your health, and increase your sports performance. Fitness routine with 5 supersets for a full body workout. Youll be performing supersets two exercises performed back to back to maximize your musclestrengthening efforts. Below are a few superset pairings that are optimal for burnoutstyle workouts. 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 20minute superset workout burn fat fitness magazine. For example you will do your 1st set of goblet squats and immediately go into your 1st set of leg extensions.

Five week superset full body training program that maximizes muscle building, strength and fat loss. Supersetting your cardio and strength training routine. Joe weider stressed the word opposing to recommend that the two exercises in the superset be opposite motions, like a chest press and row, or a leg extension and a leg curl what it does. May 2, 2020 browse beginner to advanced visual home and gym workouts for strength, weight loss, toning your legs and butt, sculpting sexy abs and more view on any device or print see more ideas about gym workouts, workout and at home workouts. To download a workout to your mobile device, click. After you have performed your two exercises or sometimes even three or four exercises. These methods are similar to contrast training, but focused on using a relatable muscle pairing. Jul 09, 2018 superset workouts for your muscle gains explained. Land softly with your hips back and knees in line with your feet and hips. One of the few infomercial products to have come out in the last two decades that has proven to be anything but a gimmick is. Good back workouts are a dime a dozen but phenomenal back workouts are few and far in between. Supersets are great for arms training since the biceps antagonize the triceps. Simply alternate exercises until five total supersets have been completed.

Aug 02, 2018 a superset refers to two exercises performed backtoback, with little or no rest in between. Its a lot of fun, will work every muscle in your body as well as challenge your cardiovascular fitness. Sep 17, 2019 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. For a little extra edge and motivation in the gym, try bpi sports newest best preworkout. Upper body superset workout complete the number of repetitions listed next to each exercise below, 12 repetitions for strength exercises and 15 repetitions for burnout. Its the first ever ketogenic preworkout formula designed to utilize fat for fuel, supporting strength and performance during workouts. A superset refers to two exercises performed backtoback, with little or no rest in between. Alright, so we dove a bit into the timesaving aspect of supersets earlier. Its common to superset 2 exercises, but supersetting 3 is perfectly fine as well like in this routine. This type of superset will not only provide benefits of hypertrophy and muscular endurance, but also a massive metabolic boost. Itll help you get in and out of the gym faster with more accomplished.