Tuesday, August 28, 2012

Superset Exercise


Superset exercise- working out two or three different muscles without any rest between the exercise. If you are doing  workout for one muscle, the other muscle takes rest and vice versa. There are different kinds of superset,

  • Regular superset - involves similar muscles like biceps and triceps.
  • Antagonist superset - involves different opposing muscles like chest and back, shoulders and lats.
  • Pre-Exhaustion superset - involves isolation between the same muscle body workouts like biceps and chinups, triceps pushdown and benchpress.
  • Giant Superset- includes three or more exercise for full body workout without any rest.

The Superset are followed to reduce time duration for bodybuilding and effective pumping of muscles! It is one of the secret of Arnold Schwarzenegger.

Superset for Chest and Back,
The maximum rest between each superset should be below one minute,
SuperSet 1#

Superset 1 - bench press - 3 sets - each of 10-12 repetitions, 
Simultaneously do wide grip chin ups - 3 sets - each of 10-12 repetitions.

SuperSet 2#


Dumbbell incline press - 3sets - each of 10-12 repetitions,
Simultaneously do close grip chin ups - 3 sets - each - 10-12 repetitions.

SuperSet 3#


Dumbbell Fly - 3sets - each of 10-12 repetitions,
Simultaneously do T-Bar rows - 3 sets - each of 10-12 repetitions.

SuperSet 4#


Parallel upright Dips - 3 sets - each of 10-12 reps,
simultaneously do Bent over barbell row- 3 sets -of 10-12 reps.

Superset 5#


Cable row - 3 sets - 10-12 reps,
simultaneously do dumbbell pull over - 3 sets - 10-12 reps.

Superset for biceps and Triceps,

SuperSet 1#



Barbell Curl - 3 sets - 6-8 reps,
simultaneously do close grip bench press - 3 sets - 6-8 reps.

SuperSet 2#


Lying dumbbell extension - 3 sets - 6-8 reps,
simultaneously do hammer curls - 3 sets - 6-8 reps.

SuperSet 3#


Cable Bar curl - 3 sets - 6-8 reps,
simultaneously do cable press down -3 sets - 6-8 reps.

Superset for Shoulders and Lats

SuperSet 1#


Seated cable row - 3 sets - 8-10 reps,
simultaneously do dumbbell shoulder press - 3 sets - 8-10 reps.

SuperSet 2#

Pull Ups - 3 sets - 8-10 reps,
simultaneously do lat pull down - 3 sets -8-10 reps.

SuperSet 3#


Shoulder press - 3 sets - 8-10 reps,
simultaneously do shoulder shrugs - 3 sets -8-10 reps.

Superset for legs

Barbell back squat - 3 sets -10-12 reps,

Leg press - 3 sets - 10-12 reps,

Deadlift - 3 sets -10-12 reps,

Barbell lunge - 3 sets - 10-12 reps,

Calf raise -3 sets - 10-12 reps.

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