I'm looking to superset workouts..NEED HELP PLZ!
Moderators: Boss Man, cassiegose
-
Fire_Squad5
- STARTING OUT
- Posts: 38
- Joined: Tue Jan 06, 2009 2:25 pm
I'm looking to superset workouts..NEED HELP PLZ!
I'm currently working out between 5-6 a week and I'm looking to superset workouts, is there a way you guys can do a weekly workout plan for me doing back to back supersets of same muscle and so on...Thanks I hope I can get help.
Supersets
Amazed that no one replied to assist. I only just noticed that.
I can give you superset routine for arms only as the triceps and biceps being directly opposed are ideal for supersetting.
* v-bar pressdowns
* standing EziCurl bar
* close grip barbell bench press (hands 4-5 in. apart)
* DB hammer curls
* rope pressdowns
* preacher bench curls with EziCurl bar
* skullcrushers with EziCurl bar (low bench lying overhead extens.)
* concentration DB curls OR straight bar/palms facing you, pullddowns
Warm up with a light weight on first set then add weight for each subsequent set to a total of four sets working in the range of 6 -10 reps.
Last set must go to point of failure on final two reps. Add more weight for final set if this doesn't happen.
Go through the eight exercises first before moving to the second set, again for the whole eight and then the third and fourth time.
However, you can perform each two superset exercises totally before moving on to the next two. This is a little faster timewise.
This is a tough workout and would normally only be performed twice weekly, however, you could go to 3 x weekly if there is a 48 hour gap between each.
Remember the first sign of overtraining is that, you are still feeling tired when it comes time for your next workout. You must avoid this in all of your training. Go for it.
I can give you superset routine for arms only as the triceps and biceps being directly opposed are ideal for supersetting.
* v-bar pressdowns
* standing EziCurl bar
* close grip barbell bench press (hands 4-5 in. apart)
* DB hammer curls
* rope pressdowns
* preacher bench curls with EziCurl bar
* skullcrushers with EziCurl bar (low bench lying overhead extens.)
* concentration DB curls OR straight bar/palms facing you, pullddowns
Warm up with a light weight on first set then add weight for each subsequent set to a total of four sets working in the range of 6 -10 reps.
Last set must go to point of failure on final two reps. Add more weight for final set if this doesn't happen.
Go through the eight exercises first before moving to the second set, again for the whole eight and then the third and fourth time.
However, you can perform each two superset exercises totally before moving on to the next two. This is a little faster timewise.
This is a tough workout and would normally only be performed twice weekly, however, you could go to 3 x weekly if there is a 48 hour gap between each.
Remember the first sign of overtraining is that, you are still feeling tired when it comes time for your next workout. You must avoid this in all of your training. Go for it.