3 Day Superset Workout

So, we recommend most beginners to go for a 3 day split or 4 day split that trains 2-3 muscle groups per workout with 6-10 sets each muscle group. So you do one set of 1A, followed immediately by one set of 1B, then rest one minute. Protein contributes to a growth in muscle mass! Here are Scott's tips for each exercise, designed to maximize their effectiveness:. This program will assault your major muscle groups with a 3-pronged attack. 3 Way Split Workout. Dec 12, 2013 · You’ll complete 3 rounds of each superset before moving onto the next. 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. Which reminds of the legend Mike Mentzer, who also used and recommended 3-day full-body training plans (especially earlier in his career). Exercise A: Incline dumbbell press. Day 4 Legs. FULL WORKOUT3x12 Hack Squat Superset: 3x12 Unilateral Leg Extenions | 3x20 Walking Lunge. Or, better still, use all 4 as your entire chest workout. Perform one set of both exercises in each superset back-to-back, then rest for 60 to 90 seconds. Repeat this format until all supersets are done then move on to the next exercise pairing. Nov 10, 2020 · This total body workout is one of my favorites for working the entire body - glutes, hips, thighs, chest, back, shoulders and arms. You will be using a lighter weight too, one that will allow you to complete the circuit for 12-14 reps (except for the conditioning movements). Dumbbell spider curls - 3 x 8 (3 second negative) C2. 3-Day Upper Body Workout Routine. Cathe's Supersets workout DVD is a unique 53-minute full bodyweight training program that incorporates a series of exercises that are grouped by varying body parts and performed in rounds. Biceps curls - 4 sets. C1: Single arm cable lateral raises 4 x 12-10 C2: Cable upright rows 4 x 10-12. Week three and five will look like week one. (2)It also optimally splits up your back and leg workoutsallowing for full recovery of both these body parts (you need full leg recovery in order to deadlift at your very best). Chest Shoulders Triceps Superset Workout. Leg press - 3 x 10-12 reps. Alternate the workouts (Day I and Day II) for three total sessions per week. I was hoping to make my own workout routine/plan using the 11 video series on the Athleanx YouTube channel. Day 2: Back, biceps & Ab’s. It is designed to train different muscle groups every day so that you can rest and maximize strength gains while you’re working out. If a dumbbell only workout sounds like your cup of tea, you're at the right place. Preacher bench dumbbell bicep curls – 3 x 8 reps (3 second eccentric) E2 (drop): 3 x 20 reps light weight. Start light so your body can get used to Squatting, pressing and pulling three times a week. An agonist superset is also known as a "compound set. Between two full-body workouts, you can perform a couple of cardio sessions to keep your metabolism up to the game and torch some extra fat. superset with. Considering there are more videos than there are days of the week, my assumption is that I should split the exercises over a 2 week period. Dumbbell stiff leg deadlift. Same Muscle Group The second way to perform a superset workout is to choose two different exercises that work out the same muscle group and then perform them back to back. For a total-body metabolic conditioning workout, perform all three of these supersets in a row. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. So you do one set of 1A, followed immediately by one set of 1B, then rest one minute. And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. Day 6: Chest, Tris, & AB’s. (To round out a balanced overall exercise program, you should include 3 days of cardio during the same 7-day period. 2 sets, 10 Reps (Rest 1-2 min. Press the weights over your chest. Train smart!. You'll alternate between a "push" and a "pull" exercise when supersetting a chest and back workout. Throwing out free sauce, pay attention on how to grow. Rope Pullover 3 15 B. Mar 30, 2021 · If you want to workout 6 days a week, I recommend that you follow either the upper/lower training split, or the push/pull/legs training split like I mentioned above. Sets: 3 Reps: 10 (each leg) Stand upright with dumbbells at your side, palms facing your body. Shoulder Workouts For Men The 7 Best Routines For Bigger. You can add abs exercises to any days of this workout or you can do some sets for abs at home too. I like to use superset training in a total-body workout. There are 3 supersets in this arm workout. The three-day split with supersets, three on, one off, followed by three on, two off is my most common workout arrangement. Week 2: 4 Workouts. You can take a 15-30sec rest between sets if needed, and a 60sec rest before moving onto the next superset. 👍 ️Swipe left to see full workout. Dec 12, 2013 · You’ll complete 3 rounds of each superset before moving onto the next. Preacher bench dumbbell bicep curls - 3 x 8 reps (3 second eccentric) E2 (drop): 3 x 20 reps light weight. Superset #3. Bodyweight or Weighted Chin-Ups - 4x8. Hammer Curl. Superset 2: 3 sets of 10-12 Lift: HEAVY. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. The first exercise is a fairly traditional move and the second adds a component of instability while targeting the same. Dumbbell hammer curls – 3 sets of 12 reps. This will translate into faster muscle gains (and fat loss). You can choose the days that are most convenient for you. 4 Day Dumbbell Workout Routine. 5 months to experience good results. NEW V2! 3-Day Classic Muscle SPEED is an advanced training split that combines straight sets for strength and supersets for muscle growth and superior time efficiency an ideal program ideal for recreational bodybuilders, competitive bodybuilders, physique enthusiasts, figure or fitness. (2)It also optimally splits up your back and leg workoutsallowing for full recovery of both these body parts (you need full leg recovery in order to deadlift at your very best). Overhead press and bent-over row. Get more superset workouts from Coach Jess here! How to do it: This workout includes a warmup, 3 blocks of strength supersets, and a 5-minute AMRAP (as many rounds as possible) core finisher. Best Superset Workout, Superset Workout Programs. Wide grip pull ups – 5 sets to failure. You can train any 5 days per week, but ideally, you’re weekly layout will be: Day 1: Upper A; Day 2: Lower A; Day 3: Regen/Active Recovery (walking, hiking, yoga, etc. Picking an exercise to pair with the deadlift will depend on what you want to accomplish that day. 3) Body Squats (15) 4) Push-ups (12) 5) Plank (20 secs) 6) Leg Swings (15 ea leg) The Workout. Deadlift Superset. ) Complete one superset before moving on to the next (there are four total). Barbell bench presses: 3 * Sets of 15, 10, 4 Reps. So an example of an antagonistic superset on your chest and back day, would be to do the bench press followed immediately with a bent over row or vice versa. I am 6′ and 176 lbs and 45 years old. So, for example: Set #1 of Exercise A. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. Perform 8-12 reps of each exercise for 3-4 supersets. Leg Extensions (3 sets of 20 reps) Squats (8 sets, Rep range from 10 to 4) Leg Press (8 sets, Rep range from 12 to 15) Lying Leg Curls (8 sets, Rep range from 20 to 5) Calf presses on leg press (superset with raises off the wall 4 sets. Here are four routines that fall under the 3 day/week training frequency, as well as the 3-day full-body workout. Perform each exercise in superset once before doing the super set again. Not bad to scorch your whole body and get conditioning in in that time frame. Overhead press and bent-over row. Sets: 3 Reps 10. Squat Focus. Superset Squats 3 10 Leg Extensions 3 15 Superset Hack Squats 3 10 Dumbbell Lunge 3 10 Superset Barbell Row 3 10 Pull Ups 3 10 Superset Machine Row 3 15 Seated Cable Row 3 15 Rest 2 - 3 Mins between supersets. Exercise 3: Super set dips w/ barbell dead lifts. The Workout: 8-10 reps of each exercise. Each has 2 exercises. Although supersets tend to focus on two exercises at a time, and circuit training routines often have up to 10 stations, both workouts require little rest between exercises. Dumbbell Bench Press: Do 10 to 12 total reps. Jun 13, 2021 · Shorter Workouts: Your workouts should be at least a little shorter with a bro split because you won’t need to cram so many exercises into your work like you would with a 3 day or even 4 day split. 5 min to rest. I periodize my training in an effective, individualized method according to season and urges. The 3-day training split is ideal for building muscle, as are the two periodization schemes (linear and reverse linear). Jun 09, 2021 · Strengthen your arms and upper body in a seated position with this 30-minute workout from ISSA-certified personal trainer Maria Rabaino. Why This superset will add mass to your shoulders and. The warming up phase increases blood circulation and gently prepares and. Day 1: Back and Shoulders. Press the weights over your chest. Repeat 3x total. SUPERSET #3. And then do that three times to get three sets of each. Maintain good form but keep the intensity up by doing them faster than you normally would. Incorporating more volume into your workout with things like supersets is an excellent way to grow your muscles. This advanced extreme home workout hits each body part every 5 days and it uses supersets to get incredible workout volume in during short one hour workouts. Superset: – Cable Lateral Raises & Face Pulls (rope attachment): 2 min rest per superset. Cable Standing Fly +Cable Lying Fly - 3-4 sets 10-12 reps. It also helps increase the number of calories you burn as you're forcing your body to work extra during these supersets. Your pain should start to ease within 2 weeks and will usually pass in about 4 to 6 weeks. Bodyweight or Weighted Chin-Ups - 4x8. - in my opinion, most appropriate for all trainees who have duties of some sort (studies, work, family, friends) - allows for plenty of rest. 3) Body Squats (15) 4) Push-ups (12) 5) Plank (20 secs) 6) Leg Swings (15 ea leg) The Workout. Bent-over dumbbell row. Warm up thoroughly, concentrate on maintaining perfect form, and try to stick with the limited rest and superset schedule but take longer rest periods and/or decrease the weight if you find your form starting to suffer. Intermediate Workout, 6 Week Workout, 3 Days/Week, Workout, 7 Week Workout, Intermediate Workouts, Intermediate 3 Day Workout 100% = Heaviest weight you can use safely & strictly for 2-3 reps. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. Pull-up / Assisted pull-up. My random work schedule and subsequent part time job has me absurdly busy. BUFF DUDES SUPERHERO PLAN BOOK EDITION: http://bit. Superset 1: Squat with wide stance x20 + Stable lunges x15 per leg (4 rounds). Exercise 1: Super set bench press w. Aim to do these exercises every day, do each exercise/stretch 3 x 30secs, along with other activities like walking, swimming or yoga. February 23, 2021. Seated dumbbell overhead extension - 3 x 8 (3 second negative) D1. That God Sam was there! Anyway, I'll write it off as a bad day and move on. On inspiration slowly and under control, lower the bar down to the touch of the middle of the chest. Kris Gethin's 8-Week Hardcore Trainer: https://bbcom. Back workout: 4 sets bent over barbell rows (alternate wide and narrow grip different days) 3 sets pull downs. The three-day split with supersets, three on, one off, followed by three on, two off is my most common workout arrangement. Supersets involve completing 2 exercises back to back without rest. Overhead press and bent-over row. With this three-day workout, you will see that you are aiming for 12 sets for each muscle group for the week. Interesting update and just in time to reread this article. Dropset: E1. Power: :45-60 / :75-90. 10 Kettlebell Clean and Press. Day 2: Back, biceps & Ab’s. Rest only 3 minutes in between circuits. Barbell Preacher Curl. The beauty of splitting workouts into upper body and lower body is that it provides a perfect opportunity to structure your workout into supersets - an intense fat-burning system that's both time-efficient and effective. (To round out a balanced overall exercise program, you should include 3 days of cardio during the same 7-day period. Incline Press 3 10 B. For best results, Tumminello recommends doing this workout three nonconsecutive days per week, for up to five weeks. Add an exercise to a circuit/superset To add an existing exercise to a superset/circuit, drag the exercise that is outside of the superset/circuit then drop into the preferred superset/circuit. Exercise 2: 10-15 reps. Walking Lunges - 3 x 8 reps. The rotating version of push/pull/legs involves 4-5 workouts per week. Superset 1- DB Push Press (5×3) and Hanging Leg Raise (5×8). Each day starts with a 10-minute cardio warm-up, then there are the supersets for an effective upper body workout. You can choose the days that are most convenient for you. Antagonistic supersets were added later (1966). Luckily, supersets aren't just. By using these techniques we can effectively reduce the amount of gym time while greatly enhancing intensity levels. Superset - 3 sets of cable flys and straight arm pull-down 10-15 reps, no rest Rest Day - Do some light cardio, don't just sit on your ass all day. But it takes much more than just training with a split routine to get the benefits that this type of workout has over other forms of training. It is designed to train different muscle groups every day so that you can rest and maximize strength gains while you’re working out. Jun 09, 2021 · Strengthen your arms and upper body in a seated position with this 30-minute workout from ISSA-certified personal trainer Maria Rabaino. It also helps increase the number of calories you burn as you're forcing your body to work extra during these supersets. This would be in addition to a separate back training day for someone who has a history of skipping back day. Back: Barbell bent over rows – 4 sets of 8 – 10 reps. This is a full body workout that will target all major muscle groups. Keep the back straight and retract the shoulder blades then row, bringing the handle into your ribs. With this three-day workout, you will see that you are aiming for 12 sets for each muscle group for the week. I periodize my training in an effective, individualized method according to season and urges. Day 1: Back and Shoulders. Like, save, & share with a friend. Try doing a set of bench presses, followed by a 2-3 minute rest before proceeding to the pulling movement. Arms + Traps. Rest as needed. For instance, an agonist pairing superset could be a one-two punch of pull-ups and biceps curls, or a dumbbell bench press followed by a dumbbell flye. Dumbbell hammer curl to overhead press - 4 x 10-15 reps (rest for 2-3 minutes after each superset) Alternate between workout 1 and 2 for you chosen weekly frequency. If you can only workout twice a week, then simply do horizontal push/pull along with leg day, and vertical push/pull along with arm day. Flat-bench dumbbell flyes: 3 * Sets of 20, 15, 6 Reps. Jun 08, 2021 · CC Sabathia's All Show, No Go Arms Workout Warmup. 3 day on 4 days off Build lean muscle mass - uses supersets. During this 3 days intense men's workout routine, it will happen a lot and will be assigned to numbers such as: S1 for the superset #1 and S2 for the superset #2. 10 Kettlebell Swings. Dumbbell Side Laterals – 3 x 6 reps. Workout Time: Apr. Barbell Military Press – 3 x 6 reps. Full Body Superset Workout. Brace your core, then pull yourself up until your lower chest touches the bar. There a few reasons for this: Firstly, by contracting antagonistic muscle groups alternately, you can often enhance motor unit recruitment. Increased Strength. Heat a saucepan to medium-high and add some olive oil to the pan. It was used in the early days of Schwarzenegger's training before he started higher volume training programs. That volume is spread out over 5 days rather than jam-packing it into 3 or 4 days. Workout Structure. 2 Full-Body Superset Workouts for Strength and Size. By using these techniques we can effectively reduce the amount of gym time while greatly enhancing intensity levels. Combining two Isolation exercises is a very popular superset used by many professionals today. Here’s a quick look at the 3rd day of the program. I was hoping to make my own workout routine/plan using the 11 video series on the Athleanx YouTube channel. Squats 3 sets of 8-10 reps. In these examples (and a dozen others using other splits), that same ideal training frequency of ( about) twice per week will still be reached just fine. This is a safer way to train as you are better controlling the amount of damage you're doing to your muscle. Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. – Medium weights. Equipment Needed: just a heavier resistance band and some room on the floor, plus a water bottle or sweat towel. Forearm Curl: 3×15 for your forearm flexors. Trainer: Mike Thurston. 2-Way Split Workout (advanced) with Supersets. To increase the difficulty: 1. 1 set bench press, followed by 1 set deadlift. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. By using these techniques we can effectively reduce the amount of gym time while greatly enhancing intensity levels. Don't try to improve multiple physical qualities at the same time. Then, move on to next superset. This is a full body workout that will target all major muscle groups. SUPERSET #2. Mountain Climbers 2b. These should be done as a superset with four sets and 8. Dec 12, 2013 · You’ll complete 3 rounds of each superset before moving onto the next. 3 Day Split Workout Example 3. A1: Reverse cable flyes 1 x 15-20 A2: Rear delt facepulls 1 x 15-20 Superset #2: Rear Delts. As mentioned above, The Super-3 workout plan is meant to have at least one day of rest or cardio between each workout. A 10 incline bench press - w 5x6-10 / 150. Supersets are for everyone. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. Week 2: 4 Workouts. Shoulder Superset Workout Ep. Supersets increase the intensity of your workout since you're going from one move to another without resting first. This would be in addition to a separate back training day for someone who has a history of skipping back day. Or, better still, use all 4 as your entire chest workout. C1: Single arm cable lateral raises 4 x 12-10 C2: Cable upright rows 4 x 10-12. 3 Day per week training routines are excellent for beginners and intermediate bodybuilders to pack on muscle mass. Incorporating more volume into your workout with things like supersets is an excellent way to grow your muscles. Day 1 (Chest) Dumbbell Bench Press (7 sets of 15 reps till 100 reps,3 minutes rest between sets, Superset ) Butterfly (4 sets of 12 reps or failure, 3 sets to failure) Svend Press (4 sets of 12 or failure, 2-count pause at extension) Decline Dumbbell Pullover (4 sets of 12 reps, Superset) Pushups (4 sets to failure). Dumbbell shoulder press. Walking Lunges - 3x24. Set #1 of Exercise B. Advice on the "perfect workout" YouTube series. 3 sets bent over dumbbell rows or seated machine rows. Mar 30, 2021 · If you want to workout 6 days a week, I recommend that you follow either the upper/lower training split, or the push/pull/legs training split like I mentioned above. First, you will perform major compound movements using 5-8 rep sets. Alternate the workouts (Day I and Day II) for three total sessions per week. That will be one superset. This advanced extreme home workout hits each body part every 5 days and it uses supersets to get incredible workout volume in during short one hour workouts. Front Squat - 5x10 After four to six weeks of the Superhero Superset Workout. After you finish your superset, you'll want to take a rest period of between 45-90secs. Hammer Curl. A1: Split Squat Jumps (12-15 each side) Begin in a strong lunge position, making sure your front knee is in line with your front foot and your back heel is lifted and is in line with your back knees. Skull Crusher 3 12 B. Add an exercise to a circuit/superset To add an existing exercise to a superset/circuit, drag the exercise that is outside of the superset/circuit then drop into the preferred superset/circuit. While you're there, SUBSCRIBE to our YouTube channel to get all the newest workouts! Jump to 8 Dumbbell HIIT Exercises. Here's the full sets and reps for this workout. Workout 4: Arm Day. 5 Day Superset Training Program. 0 for 45 seconds - incline set at 10. Each of the exercise groupings are done together. During this 3 days intense men's workout routine, it will happen a lot and will be assigned to numbers such as: S1 for the superset #1 and S2 for the superset #2. Back: Barbell bent over rows – 4 sets of 8 – 10 reps. Mountain Climbers 2b. Jun 21, 2016 · You will do the circuit three times instead of two. For example, do your 5 sets of squats followed by 5 sets of knee raises instead of supersetting those exercises. An example workout would look like this: Day 1: Super set Chest with Chest. Step-Ups 1b. Set #1 of Exercise B. Close-Grip Pushup; 4 sets of 15 reps. For example if you do 4 sets of bench press usually on chest day, and 4 sets of deadlifts on back day. Exercise 2: Set 2. She created this 12-move resistance-band workout for fellow. Between each superset take 1 min to 1. Superset – 3 sets of cable flys and straight arm pull-down 10-15 reps, no rest Rest Day – Do some light cardio, don’t just sit on your ass all day. Workout Structure. until I'm in a pile of sweat. TRX Body Curl; 4 sets of 15 reps. Why This superset will add mass to your shoulders and. You'll alternate between the first and second exercise in the pair until your sets are complete before moving on to the next pair. As you become more experienced and in better shape, you can gradually increase your training volume and eventually do a 5 day split. You can adjust it according to your schedule just remember to give each body part the adequate amount of. You can add abs exercises to any days of this workout or you can do some sets for abs at home too. – Higher repetitions to keep blood in the muscles for longer periods of time. Dumbbell spider curls – 3 x 8 (3 second negative) C2. Seated Leg Curls 3 sets of 12-15 reps. ; It's completed in a 40-30-20 time drop format. – Rest periods vary in duration. This type of training is popular with bodybuilders and is a challenging way to organize your workouts. 3 day on 4 days off Build lean muscle mass - uses supersets. Superset 3. Arms + Traps. Oct 31, 2016 · C1. SUPERSET #3. Full Body Superset Workout. Perform 10 reps then go back into the push ups exercises. Rest 30 seconds and repeat for 3 sets. But it takes much more than just training with a split routine to get the benefits that this type of workout has over other forms of training. Arnold used it early in his training career. You have dozens of ways to challenge your body now and progress. Dumbbell or barbell bench press. Here's a look at what that routine was like. Preacher bench dumbbell bicep curls – 3 x 8 reps (3 second eccentric) E2 (drop): 3 x 20 reps light weight. 10 Kettlebell Hip Thruster. They can also be used to speed up the pace of your workout, increase the. 2-Way Split Workout (advanced) with Supersets. Shoulders Core Strength Workout W Core Finisher Burpees. The idea is that you train two opposing muscles in supersets. While you're there, SUBSCRIBE to our YouTube channel to get all the newest workouts! Jump to 8 Dumbbell HIIT Exercises. After you finish your superset, you'll want to take a rest period of between 45-90secs. If you have more time, repeat each superset 2-3. To begin each superset, you will preform lift "a" before jumping right into lift "b" with no rest period in between. Strength: :30 / :60. Squats - 3 x 8-10 reps (after the warm up, do 4 work sets as the last set should be to absolute failure - be sure to have a spotter) Lunges - 3 x 10 reps. One way to get extra calve training into your workouts is to Super Set in calve raises with your other body part workouts. There are only 2 workouts, and you’ll be doing the same workout every other workout. This would be in addition to a separate back training day for someone who has a history of skipping back day. By Supersets or Push Followed Pull: Supersets. What You'll Do: repeat each superset 3 times before moving onto the next. Do these exercises back-to-back with no rest in between. Oct 31, 2016 · C1. It was upper body super-sets with Daniel and my arms were feeling it during that workout even though it has been a long time since I have done it. So, for superset "A", as written, you would do 4-6 reps of front squats and get 10-15 seconds breath and then complete 6-8 reps of one-arm dumbbell rows. Luckily, supersets aren't just effective for your body - they're super time efficient. Workout (C): Back, Biceps, Calves. Picking an exercise to pair with the deadlift will depend on what you want to accomplish that day. # musclemorph # sciatica # sciaticarelief See More. Total body strength exercises in groups of two. Dumbbell spider curls – 3 x 8 (3 second negative) C2. Three days of strength training is a good baseline for seeing results. 1A) Barbell Bulgarian Squat (8 ea leg) 1B) Pull-ups (2 short of. Advice on the "perfect workout" YouTube series. During this 3 days intense men's workout routine, it will happen a lot and will be assigned to numbers such as: S1 for the superset #1 and S2 for the superset #2. However, depending on which split you choose, there will be 3, 4 or 5 total workouts being used throughout the week to. Third, this is a 3-day full-body workout routine designed to stimulate muscle hypertrophy. Here's a look at what that routine was like. This workout implements supersets, which means you move from one exercise to the next without rest, then take a 1-2 minute rest after completing all the reps for both moves. You have dozens of ways to challenge your body now and progress. In these examples (and a dozen others using other splits), that same ideal training frequency of ( about) twice per week will still be reached just fine. People who are tight on time. That volume is spread out over 5 days rather than jam-packing it into 3 or 4 days. Week three and five will look like week one. While you're there, SUBSCRIBE to our YouTube channel to get all the newest workouts! Jump to 8 Dumbbell HIIT Exercises. Kettlebell or Dumbbell Swings - 4x12-15. You can add abs exercises to any days of this workout or you can do some sets for abs at home too. Hold at the bottom of the trajectory for 1-2 counts and then exhale powerfully squeeze the shell vertically upwards, returning the barbell to the start position. Barbell Bench Press+ Dumbell Incline Bench Press - 4 sets 10 reps. Dumbbell curl. Shoulders Core Strength Workout W Core Finisher Burpees. Dumbbell spider curls - 3 x 8 (3 second negative) C2. I simply get better results. Three 30-minute anchor give you the perfect foundation to blast your biceps, triceps, and forearms. FB Fit - Round 3 — Day 2 - Upper Body Supersets. - Rest periods vary in duration. These should be done as a superset with four sets and 8. Front Squat Romanian Deadlift. Trainer: Mike Thurston. 5 minutes and walking at 4. Incline Dumbbell Press. The three-day split with supersets, three on, one off, followed by three on, two off is my most common workout arrangement. Jun 09, 2021 · Strengthen your arms and upper body in a seated position with this 30-minute workout from ISSA-certified personal trainer Maria Rabaino. This full-body circuit day is done twice per week and is the hardest workout of the bunch, without a doubt. Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. do one long hold per leg on the creeping lunges as a superset. To increase the difficulty: 1. This arm workout combines exercises strategically into supersets, so you'll burn fat and build lean muscle quickly. In a drop set the same exercise is performed with progressively lighter weight with each successive consecutive set. 2 Day Superset Workout Day 1 Step up (low) 2*4 (high) 2*3 superset Standing alternate db press 4*4 NG pullup (4010) 3*5 superset Front raise 3*6 Sn rdl 3*5 superset Hanging leg raise 3*6 Single leg back ext 3*4 superset Leg raise + pelvis raise (situp bench) 3*8 MB alternate plyo pushup 3*12 (switch every 3rd). Luckily, supersets aren't just. Superset Squats 3 10 Leg Extensions 3 15 Superset Hack Squats 3 10 Dumbbell Lunge 3 10 Superset Barbell Row 3 10 Pull Ups 3 10 Superset Machine Row 3 15 Seated Cable Row 3 15 Rest 2 - 3 Mins between supersets. Dec 12, 2013 · You’ll complete 3 rounds of each superset before moving onto the next. 1A Bench Press. – Rest periods vary in duration. 79 subscribers. Superset #1. In general, it is a good idea to train four days a week with the following split: A horizontal push/pull day. During this 3 day intense women's workout routine, it will happen a lot and will be assigned to numbers such as: S1 for the superset #1 and S2 for the superset #2. This advanced extreme home workout hits each body part every 5 days and it uses supersets to get incredible workout volume in during short one hour workouts. Another sweat dripping workout from the 2016 Summer Sweat Series: Lower Body + Plyometric Superset! Get ready to get your heart pumping! *Warm up with a 20 minute walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}. Best Superset Workout, Superset Workout Programs. 2-Way Split Workout (advanced) with Supersets. This superset workout is a fan favorite because: It's 8 dumbbell HIIT exercises in a quick and effective full body dumbbell HIIT workout. Not bad to scorch your whole body and get conditioning in in that time frame. Mountain Climbers 2b. barbell bent-over row), followed immediately by the second exercise (e. Superset workout: Here's everything you need to know about this trending workout, including what it is, how to modify it to make it easier, and how to get lean, toned arms. Jun 13, 2021 · Shorter Workouts: Your workouts should be at least a little shorter with a bro split because you won’t need to cram so many exercises into your work like you would with a 3 day or even 4 day split. - Shorter rest periods to keep intensity high. Back workout: 4 sets bent over barbell rows (alternate wide and narrow grip different days) 3 sets pull downs. This apparent looseness in approach is the smartest working plan for anyone after a hundred years of the iron dance. Leg Press 3 sets of 12-15 reps. 10 Kettlebell Rows. On your next leg day, give this superset workout designed by Ogden a go. Set a workout bench to a 30-degree angle and lie on it with a dumbbell in each hand. For instance, an agonist pairing superset could be a one-two punch of pull-ups and biceps curls, or a dumbbell bench press followed by a dumbbell flye. Bicep Curl A. Lat pulldown - 4 x 8-15 reps. 0 for 45 seconds - incline set at 10. Rest 1-2 minutes. Advice on the "perfect workout" YouTube series. You can do each superset three or four times, depending on how much time you have on your hands. I'll explain what the TURBO part means in a minute. It is designed to train different muscle groups every day so that you can rest and maximize strength gains while you're working out. Make sure that you never perform these exercises on back-to-back days. I recommend using 5 pounds weights for this workout. Day 6: Chest, Tris, & AB’s. Dumbbell Row 4 12 Day 2: Chest & Triceps Exercise Sets Reps Slight Incline Dumbbell Press 4 10, 8, 8, 6 Superset A. Flat Bench Barbell Press (close grip): 2-3 min rest per set. Perform the three workouts in rotation but not necessarily on consecutive days. She created this 12-move resistance-band workout for fellow. Take Home Message. And…that's exactly how I train today. (Why Warming Up Before and Cooling Down After A Workout Is So Important). You can train any 5 days per week, but ideally, you’re weekly layout will be: Day 1: Upper A; Day 2: Lower A; Day 3: Regen/Active Recovery (walking, hiking, yoga, etc. A typical 5 x 5 workout schedule is 3 days week (preferably a day of rest between workouts) Basic 5 x 5 Workout. Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. Try this workout on your next day and see how it works for you. Perform 1 minute of first exercise in superset, rest 30 seconds, then do second exercise. until I'm in a pile of sweat. Antagonist supersets have been used for years as a viable method to develop strength. You can add abs exercises to any days of this workout or you can do some sets for abs at home too. 2 Bent-over row. Superset 1. Abs: Leg Raises and Crunches Superset 3 sets of 15-20 reps. This type of superset is common in the Body Beast home fitness program. BUFF DUDES / Fitness / SAVAGE CHEST & BACK SUPERSET WORKOUT | Superhero Plan Stage 3 Day 2 Polar F11 Heart Rate Monitor for Women Includes A Personal Trainer. *You also can view this 30-Minute Full Body Dumbbell HIIT Workout on Youtube. 5 Day Superset Training Program. If you wanted to, you could set up the entire workout with supersets. Day 1 is an upper body push workout, day 2 is an upper body pull workout, day 3 is legs, day 4 is 50 minutes of jogging, day 5 is 50 minutes of biking, then the 5 day workout cycle is. Hold at the bottom of the trajectory for 1-2 counts and then exhale powerfully squeeze the shell vertically upwards, returning the barbell to the start position. Dec 20, 2015 - Explore gensan's board "Superset" on Pinterest. The resistance used will depend on the training ability of the person. Superset 4: Three rounds. The Benefits of Supersets. If you have more time, repeat each superset 2-3. I only have access to a gym every third day and family and job responsibilities have me occupied on my other days. 3 Day Split Workout Example 4. Barbell Bench Press – 3 x 6 reps. *Each superset would be performed for 5 sets of each exercise. Rest for 60 seconds after the final rep, then repeat for a total of four supersets. Supersets can involve two similar exercises or exercises for opposing or even completely dissimilar muscle groups. Preacher bench dumbbell bicep curls – 3 x 8 reps (3 second eccentric) E2 (drop): 3 x 20 reps light weight. The important rule is to perform the three split workouts in the same order so that each muscle group is worked once every 5-7 days. Close-Grip Bench Press: 3×10 for your shoulders and triceps (and a bit of chest). So, for example: Set #1 of Exercise A. The last superset is a HIIT burnout set. I like to use superset training in a total-body workout. The 3-day Monster workout plan The Super-3 strength-building workout plan. To move a superset/circuit as a whole, hold down on the superset/circuit title then drag and drop to any position within the workout. Pull-up / Assisted pull-up. That will be one superset. Day 7: Rest. BUFF DUDES SUPERHERO PLAN BOOK EDITION: http://bit. Superset 2 - 4 rounds of 12 reps Barbell good morning Hip thrusts. 3 Day Intermediate Workout Routine Homepage I am a beginner/intermediate weight lifter with about 4 years experience. Donald Glover Gym Workout Day One Warm Up: 10 minute jog Workout: Chest Superset: A. Supersets increase the intensity of your workout since you're going from one move to another without resting first. Hammer Curl; 4 sets of 10 reps. Leg Workout for Men With Supersets. I was hoping to make my own workout routine/plan using the 11 video series on the Athleanx YouTube channel. Third, this is a 3-day full-body workout routine designed to stimulate muscle hypertrophy. Dumbbell hammer curls – 3 sets of 12 reps. ) barbell for all exercises except some of the core exercises found in day 3. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and. Perform each exercise in superset once before doing the super set again. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Bicep Curl cable 80lb(superset) Tricep push down 100lb(superset) Wednesday. Back workout: 4 sets bent over barbell rows (alternate wide and narrow grip different days) 3 sets pull downs. So an example of an antagonistic superset on your chest and back day, would be to do the bench press followed immediately with a bent over row or vice versa. You will be using a lighter weight too, one that will allow you to complete the circuit for 12-14 reps (except for the conditioning movements). 3 Day Muscle Building Workout. Exercise 3: Super set dips w/ barbell dead lifts. The rotating version of push/pull/legs involves 4-5 workouts per week. Here's a look at what that routine was like. 10 Kettlebell Hip Thruster. Calves 2-3 exercises. Preacher bench dumbbell bicep curls – 3 x 8 reps (3 second eccentric) E2 (drop): 3 x 20 reps light weight. Donald Glover Gym Workout Day One Warm Up: 10 minute jog Workout: Chest Superset: A. By strategically pairing exercises together and minimizing unused rest time, supersets allow you to spend less time overall in the gym while still getting a quality workout. Cable Crossover 4 12 - 15 B. The last superset is a HIIT burnout set. A superset is when you do two or multiple exercises in a row. During this 3 day intense women's workout routine, it will happen a lot and will be assigned to numbers such as: S1 for the superset #1 and S2 for the superset #2. 0 for 45 seconds - incline set at 10. Alternating between opposing muscles, such as your back and chest muscles, allows your fatigued muscle to rest for 2-4 minutes while you work on the other. A1: Split Squat Jumps (12-15 each side) Begin in a strong lunge position, making sure your front knee is in line with your front foot and your back heel is lifted and is in line with your back knees. Superset Workouts For Your Muscle Gains Explained!. By using these techniques we can effectively reduce the amount of gym time while greatly enhancing intensity levels. Leg curl - 4 x 10 reps. Shoulders Core Strength Workout W Core Finisher Burpees. Barbell Curl: 3×8 for your biceps (and a bit of upper back). I'll explain what the TURBO part means in a minute. Walking Lunges - 3x24. BUFF DUDES SUPERHERO PLAN BOOK EDITION: http://bit. (To round out a balanced overall exercise program, you should include 3 days of cardio during the same 7-day period. You can add abs exercises to any days of this workout or you can do some sets for abs at home too. Bent over barbell rows – 5 sets of 10 reps. Each has 2 exercises. For building muscle, do 3 to 5 sets of 8 to 12 reps with 30 to 60 seconds of rest between each superset. Lower body superset workout. This essentially means that for the first day, you will be performing chest exercises for your compound lifts and back exercises for your isolation lifts. Uses a 1 day on 2 day off rest. The last 6 weeks before competition he trained twice a day 4 days out of the week and once a day 2 days out of the week. Landmine Rotations - 3x30 (if no. I have gained 23 lbs over the last 3 years training 3 days per week for about 10-12 weeks, then a 7-10 day rest (do nothing). Alternating between opposing muscles, such as your back and chest muscles, allows your fatigued muscle to rest for 2-4 minutes while you work on the other. Landmine Rotations - 3x30 (if no. Arnold Schwarzenegger's workout routine known as "Golden Six" is a 3 day beginner bodybuilding routine that can be run indefinitely. Superset #2. Arnold used it early in his training career. Three days of strength training is a good baseline for seeing results. Do each exercise - within the superset - 15 times each - to complete one set. Bench Focus. I am 6′ and 176 lbs and 45 years old. There are only 2 workouts, and you’ll be doing the same workout every other workout. Superset (Barbell Preacher Curl + Incline Barbbell Triceps Ext) 3a. ) Day 4: Upper B; Day 5: Lower B; Day 6: Arms; Day 7: REST; Now, let’s get to the workout. Seated DB Press (3×10. Monday – #1 Superset Arm Workout (pink and navy) Tuesday – #2 Superset Leg Workout (pink and navy) Wednesday – Off; Thursday – #3 Arms and Back Superset Workout (orange). Dumbbell curl. Rest 1-2 minutes. Supersets are for everyone. That volume is spread out over 5 days rather than jam-packing it into 3 or 4 days. Another sweat dripping workout from the 2016 Summer Sweat Series: Lower Body + Plyometric Superset! Get ready to get your heart pumping! *Warm up with a 20 minute walk or jog and/or active dynamic stretching {high knees, butt kicks, jumping jacks, air squats with arms reaching overhead}. Today we have Emily showing us how to use some Technogym machines engaging the shoulders. It also helps increase the number of calories you burn as you're forcing your body to work extra during these supersets. Wide Grip Pull-ups (3×10) superset Pushups (3×15) Superset 2. You can take a 15-30sec rest between sets if needed, and a 60sec rest before moving onto the next superset. If a dumbbell only workout sounds like your cup of tea, you're at the right place. Close-Grip Pushup; 4 sets of 15 reps. Shoulder press - 3 sets (superset with abdominal exercise such as incline sit ups - sets of 20) Lateral raises - 2 sets. BUFF DUDES / Fitness / SAVAGE CHEST & BACK SUPERSET WORKOUT | Superhero Plan Stage 3 Day 2 Polar F11 Heart Rate Monitor for Women Includes A Personal Trainer The F11 is an exercise HRM (heart rate monitor) that is among the very first of its kind to offer the means to work out better with the aid of something akin a personal instructor. *Each superset would be performed for 5 sets of each exercise. Rest: Do the first exercise of the superset first (e. Seated Leg Curls 3 sets of 12-15 reps. Supersetting Rules. Tricep Cable Pushdowns 3×12 B. Perform 3 sets of each exercise, 6-8 reps per set, except for any bodyweight moves you choose (pull-ups, push-ups, dips, etc. Set #2 of Exercise B. In fact, that's exactly what the legend Arnold Schwarzenegger did when he was in his prime. When you see a number with a letter next to it-such as 1A and 1B-it means. Considering there are more videos than there are days of the week, my assumption is that I should split the exercises over a 2 week period. 2 Bent-over row. 10 Workout Plans for Women At-Home (Beginner-Friendly!) 10 Minute Abs Workout (No Equipment Needed!) Effective At-Home Chest and Back Superset Workout in 30 Minutes (With Dumbbells!) 20 Minute Dumbbell Ab Workout for Beginners (At Home!) 20 Minute Dumbbell Ab Workout for Beginners (At Home!). – Rest periods vary in duration. Supersets Premixes. Rest 2 min. Standing dumbbell zottman curl – 3 x 10 D2. "Doing full-body workouts with supersets as opposed to the classic 'body-part split,' with 'leg days' and 'chest days,' can be very effective for rapid fat loss and body composition change, and it only needs to be performed three times-per-week," says Elliott Upton, a NASM-certified personal trainer at Ultimate Performance and the head of LiveUP Online Coaching. This arm workout combines exercises strategically into supersets, so you'll burn fat and build lean muscle quickly. Workout 4: Arm Day. Jun 08, 2021 · CC Sabathia's All Show, No Go Arms Workout Warmup. So, we recommend most beginners to go for a 3 day split or 4 day split that trains 2-3 muscle groups per workout with 6-10 sets each muscle group. This 3 - day split workout is done using "supersets," meaning that you will do two different exercise series in a row and then have a 60-second rest. Chest Shoulders Triceps Superset Workout. Superset #1. You will start with a regular set exercise then follow it with a super set for similar muscle groups and in some cases very similar exercises. Hanging Leg Raises: 3 sets of 10-20 reps. *Each superset would be performed for 5 sets of each exercise. Superset 1- DB Push Press (5×3) and Hanging Leg Raise (5×8). Dumbbell or Barbell Shrugs - 3x12 with 1-count hold at top of movement. If two exercises start with S1 for example, they must be performed in a row. That's one rep. Standing dumbbell zottman curl – 3 x 10 D2. Here's the full sets and reps for this workout. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. These should be done as a superset with four sets and 8. 2 smaller abs days when I only do 3-4 exercises superset together and 1 big workout like the one you’re seeing here. Workout Structure. Posted by 3 days ago. Flat-bench dumbbell flyes: 3 * Sets of 20, 15, 6 Reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. Bicep Curl A. "If you start your next superset too soon you may not be. Supersets are simply sets which include 2 exercises performed on after the other. Also, with full-body training your gym frequency will decrease to 2-3 one-hour workouts every seven days. Incline Fly 3 5 Superset A. Superset 1: Smith Machine Squats / Leg Curls (3 sets - 5, 5 and 8 reps) Superset 2: 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. The regular sets serve as a warm up and. People who want to burn fat. Superset 1: 3 sets of 6-8 reps Lift: HEAVY. This advanced extreme home workout hits each body part every 5 days and it uses supersets to get incredible workout volume in during short one hour workouts. Jun 09, 2021 · Strengthen your arms and upper body in a seated position with this 30-minute workout from ISSA-certified personal trainer Maria Rabaino. The first exercise is a fairly traditional move and the second adds a component of instability while targeting the same. Hi friends! Oh, how I've missed sharing workouts with you. Superset – 3 sets of preacher curls and dumbbell shrugs 6-10 reps, no rest. Lunges 3 sets of 15-20 reps Abs: Superset #1. Superset Workouts For Your Muscle Gains Explained!. Exercise 3: Set 3. Rest only 3 minutes in between circuits. Stiff Legged Dead-lifts 3 sets of 15-20 reps. As you can see, this 3-day body part split is tailor-made for antagonist superset training. The F11 is an exercise HRM (heart rate monitor) that is among the very first of its kind to offer the means to work out better with the aid of something akin a personal instructor. 5 minutes and walking at 4. Bicep Curl A. Alternate the workouts (Day I and Day II) for three total sessions per week. Follow the appropriate tempo where noted. Landmine Rotations - 3x30 (if no. Monday – #1 Superset Arm Workout (pink and navy) Tuesday – #2 Superset Leg Workout (pink and navy) Wednesday – Off; Thursday – #3 Arms and Back Superset Workout (orange). - in my opinion, most appropriate for all trainees who have duties of some sort (studies, work, family, friends) - allows for plenty of rest. Week three and five will look like week one. Apr 09, 2014 · Day 3. For building muscle, do 3 to 5 sets of 8 to 12 reps with 30 to 60 seconds of rest between each superset. Barbell Bench Press - 5 x 5 reps. Rest 1 minute. This type of superset is common in the Body Beast home fitness program. Barbell Bench Press+ Dumbell Incline Bench Press - 4 sets 10 reps. Day 4: Shoulder & Calves. The first exercise is a fairly traditional move and the second adds a component of instability while targeting the same. Set a workout bench to a 30-degree angle and lie on it with a dumbbell in each hand. Start by adding more reps going up until 20 reps. Bicep Curl cable 80lb(superset) Tricep push down 100lb(superset) Wednesday. Alternating between opposing muscles, such as your back and chest muscles, allows your fatigued muscle to rest for 2-4 minutes while you work on the other. You can take a 15-30sec rest between sets if needed, and a 60sec rest before moving onto the next superset.