superset workout plan pdf

This first advanced 5 x 5 workout plan is based on strength and hypertrophy. In this program, that means supersets, dropsets, clusters, and density training. In each superset the 3 exercises are to be performed back to back with minimal to no rest in between. Instead of dedicating each day to a muscle group, Lauren will usually train upper body 1-2 times per week. Deadlift and Farmers Walk. Supersets are perfect for shocking and stimulating the muscle. Facebook 1 Tweet Pin 179 Print “Supersets” — you may have heard the term before, but you may not necessarily understand what it means. "When one muscle group is being contracted, its functional opposite relaxes, reducing … days workout split monday chest & biceps tuesday legs wednesday shoulders & traps thursday arms friday cardio & abs saturday back & triceps sunday off monday - chest & biceps chest/biceps exercise sets reps warm up 1. push ups 2 max superset 2a. The purpose of this plan is to help healthy people reach their fitness goals by educating them in proper exercise guidelines. This means that the volume of exercises won’t be as high. Time Per Workout: 30-45 Mins Equipment: Bodyweight Author: Brad Borland Basic Bodyweight Workout Exercise Sets Reps Rest Perform 2 - 3x a Week Superset: Push-Up and Pull-Up 2 - 4 10 - 20 60 secs Superset: Parallel Bar Dip and Inverted Row 2 - 4 10 - 20 60 secs Superset: Prisoner Squat and Forward Static Lunge 2 - 4 10 - 20 60 secs No health claims or exact results are made for this plan. Download this fitness app and join 1000000 satisfied users with increased bodybuilding performance. If you like this format, you’ll also love the personalized training plans I create for my clients using the same platform. Superset workouts allow you to get more volume into your workout in less time. by Deanna Dorman. B. Goblet Squats 3×12 Superset 3: A. Dumbbell Rows 3×12 B. Chin Ups 3×12 Superset 4: A. Dips 3×12 B. Weeks of March 4, 11,18 Lift 3 days a week for 45 minutes per workout. HIIT is a great way to get an amazing workout in a short time.Most of these workouts take only 15-20 minutes to complete. Often the only time I have to get a lift in is over an extended lunch break. – Do the two exercises listed together with no rest in between THEN rest for 30 seconds. Superset: Bent-over Barbell row: 3 sets of 8 reps seated cable row: 3 sets of 8 reps wide grip lat Pull-down: 3 sets of 10 reps one-armed row: 3 sets of 8 hammer strength Pull-downs: 3 sets of 10 reps hyperextensions: 3 sets of 8 reps 30 minute - medium intensity cardio (running, elliptical, step-mill) Training, nutrition & supplement notes: Join me on the Jamie Eason LiveFit Program MyFitness Stick with this program for at least 4 weeks to give it the best chance to work. RELATED: Rules Your Off-Season Training Plan Must Follow. Workout 1 In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and movements – ie, back and chest, triceps and biceps, straight-arm pushdowns and upright rows (opposing movements), etc. 6th exercise: Hyperextension 4 x 15 superset with single leg curl 4 x 20; 7th exercise: Stiff leg deadlift superset with kickback 4 x 20; Upper Body Workout. The downloable PDF version of this workout, including ALL INSTRUCTIONS for each exercise, is available in my FREE Resource Library.. The main reason is that upper body is not the main focus for professional bikini competitions. THE TOOLS YOU NEED TO BUILD ® THE BODY YOU WANT Store Workouts Diet Plans … Along with the nutrition and supplementation guidelines outlined in the Cellucor Summer Shred Superfeature, it should be enough to kick-start some serious progress. Push Ups 3×20 . Quiet simply, it’s doing two sets of exercises one after each other, effectively combining them into one super set. This month, learn to pair up exercises properly so you build muscle and shred fat without compromising your workout. bench press 3b. The workout schedule is similar to the basic 5×5 workout. 4. Install. You can strength train your whole body in 35-45min. incline press 2b. One Arm DB Snatches 3×12 Superset 2: A. 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. This is a superset. Day 1, 3 & 5 - Chest, Back & Legs Exercise Sets Rep Goal Chest Bench Press 5 6 - 10 Dumbbell Flye 5 6 - 10 Incline Bench Press 6 6 - 10 Cable Crossovers 6 10 - 12 See more ideas about workout routine, workout plan, workout. However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group. Best of all,… Begin to incorporate football specific lifts: Power Cleans, DB Cleans, Clean Complex, Push Jerks, Squats, Lunges, Bench Press, Inclined Bench. Each workout involves working through three supersets, and both target all the major muscle groups in the back. Repeat this format until all supersets are done then move on to the next exercise pairing. The first superset of the routine would begin with a warmup of 30-45 reps on the bench with 135 pounds, followed by 15 chins. You do this by pairing two exercises back-to-back without rest. View getrippedsupersetsgiantsets.pdf from NA ENCELECT at Spanish River Community High School. Perform the workout 3 times per week with rest intervals of … If you go by the super-specific definition, a true superset (antagonist superset) is when you're doing two exercises that target opposing muscles groups. For the next five sets, Arnold would shuttle back and forth between bench presses and chins, pyramiding up in weight for the bench press while reducing reps for both the bench and chin. THE TOOLS YOU NEED TO BUILD ® THE BODY YOU WANT Store Workouts Diet Plans … Par exemple, si vous faites une séance en split : Pectoraux-dos avec Abdos-lombaires, voici une idée de programme : PECTORAUX et DOS. Well, your workout plan works just the same way as it provides you with a list of the things that you will be doing in correct order. The instructions for the shoulder supersets exercises provide detailed coaching cues and pictures. Add to Wishlist. push up on dumbbells 3 3 6-8 10-12 superset 3a. But just because bodybuilders do them doesn’t mean you can’t. Workout: Superset 1: A. Kettlebell Swings 3×12 B. Another easy method to plan supersets is to alternate with opposing muscle groups. Battle Rope 3×30 seconds Chris Hemsworth Workout: Active Recovery/Add-on Days. Voici des exemples de supersets que vous pouvez inclure dans vos séances de musculation. (To download a workout to your mobile device, click on the workout title – Workout 1, Workout 2, etc.) Do repetitions of 4-6. 4 Supersets to Grow Your Chest to Colossal Proportions This workout is a series of 4 supersets, each with 3 exercises. www.underdogstrength.com Is HIIT For You? Jan 22, 2020 - Explore Rebecca Vaca's board "Supersets" on Pinterest. 5 Fat-Burning Superset Workouts. The information is not intended as a substitute for any exercise routine, treatment or dietary regimen that may have been prescribed by your doctor. 1) En superset : Développé couché avec la barre (10,8,6,6) Tractions prise large (15,12,10,8) bulk workout plan note: 3 minute rest after each superset. The Gym WP has everything you need to get incredible results in the gym in short time. SUPERSET WORKOUT 2. Don’t get me wrong it’s very tough but also extremely effective! Supersets are a style of training that bodybuilders use to help them get in top shape. Get the body shape you've always wanted. Here are 6 great superset workouts that you can try adding to your normal workout to optimize fat loss and your physique transformation… 1. Think: a biceps curl and a triceps extension. Superset 1: Barbell Bench Press + Wide-grip Behind-the-neck Chin. But there is some confusion among newcomers as to what a superset actually is. This program utilizes many different supersetting methods and is effective at breaking plateaus and preventing homeostasis. Superhero Superset Workout Routine. You can combine the bench, which works the chest, with the seated row, which engages the back. The classic bodybuilding superset—two exercises done back-to-back for the same muscle group, with no rest in between—is one of the most commonly used techniques in any gym. These supersets are very similar to a circuit training routine. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Guidelines. A lot of us think that planning for a workout routine is just a waste of time that is why we tend to skip this step and hurry on with exercising. They’re not. Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. Workout #1 Deadlifts 3 3 Bench Press 3 5 Pendlay Rows 3 8 - 10 Incline Dumbbell Bench Press 3 8 - 10 One Arm Dumbbell Rows 2 20 - 25 Dips 3 AMAP* Barbell Shrugs 3 12 - 15 *As Many As Possible Thursday - Back & Chest Exercise Sets Reps Workout #2 Pull Ups or Inverted Rows (Rest - Pause) 6 AMAP* Machine Chest Press (Rest - Pause) 6 8 - 12 Lat Pull Downs (Rest - Pause) 6 8 - 12 Dumbbell … Your Superset Workout. In the workout guide below, this means you will complete exercise 1A and 1B back-to-back without resting. View beatthecrowd.pdf from NA ENCELECT at Spanish River Community High School. The main perk of adding these to your workout is that your muscles will recover faster in between sets. To completely fatigue the muscle it is suggested to perform three sets of the full routine with the following rep range(s): ! Supersets spur muscle growth and mental toughness, and make and ideal inclusion into your workout. Exemples de supersets. This workout is predominately made up of supersets. Hemsworth mentions 6 days, but his trainer mentioned 3-4. This is one of my favorite supersets for fat loss and physique transformation. Offers in-app purchases. Supersets sound super hard. See attached Superset Workouts. But be warned, these workouts are not easy! MONDAY - REST 1 MINUTE BETWEEN SETS. A1: Full Squats/Front Squats: 5 Sets x 5 Reps; B1: Bench Press: 4 Sets x 6 Reps; B2: Partial Incline Dumbbell Flyes*: 4 Sets x 10 Reps; C1: Pendlay Rows: 4 Sets x 6 Reps Unfortunately, it’s probably the most misused, too. To stay within our 45 minute to 1 hour guideline for the workout duration, this also means that we will be performing 3 exercises for your biceps, and 3 for your triceps.

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