New Workout: Supersets.

This is the workout I have been doing for a few months last year and I’m coming back to it now for another month or so, after four weeks of heavy weight lifting. Supersetting is a training method in which you do two exercises, one after the other, with no rest in between. Supersets are great for those who don’t have much time to exercise, as the whole workout should be done in no more than 40 minutes. The key is to have as little breaks as possible between sets, so that you combine the strength training with cardio. Supersets are good for burning stubborn fat, building muscle mass and improving stamina. This programme involves Opposing Muscle Groups  and Staggered Supersets:

  1. Opposing Muscle Groups: When you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc. Example: Biceps curls followed by triceps kickbacks.
  2. Staggered Supersets: In staggering, you do an exercise for a different muscle between sets. For example, during a straight set of chest presses, you could throw in a set of calf raises or crunches while you rest your chest muscles. This saves time, allowing you to work smaller muscle groups while the bigger ones rest.

The programme requires to use gym three days per week, and have at least two days of “active rest” doing either plyometrics or cardio exercise at home or outside. It is designed for someone on intermediate/advanced level of weight lifting. Beginners can still do it, but with a very light weight, and if you are a beginner, it’s probably best to avoid all dead lifts until you can do at least two-three non-assisted pull-ups.

The first exercise in this programme will always be a warm up exercise. No need to superset it with anything and you can start with light weigh for the first two sets and move on to your regular weight for the last three. The last exercise is what I call “the last challenge” is performed on its own too.

Day 1

Quads/butt – barbell back squat: free standing or using smith machine, up to you, but for the beginners, I recommend using smith machine as it is much safer – 5 sets of 5 reps (5/5/5/5/5)

Set 1: alternate chest  and calves exercises.

  1. Incline dumbbell press – 7/7/7/7
  2. Calf press using leg press machine – 7/7/7/7

Set 2: hamstrings and abs.

  1. Stiff leg (romanian) deadlifts – 7/7/7/
  2. Weighted decline sit ups – 7/7/7

Set 3: back and shoulders.

  1. Wide grip pull-ups – 10/10/10 – if you can not do pull-ups and there’s no assisted pull-up machine (a husband in my case), do lat pull-down instead, this is a good way to build strength for pull-ups.
  2. Seated dumbbell shoulder press or “Arnold” press – 10/10/10

Push-ups – 5/5, then stretch all your muscles carefully for 10 minutes.

Day 2 – cardio or plyometrics.

Day 3

Chest – flat bench press – 5/5/5/5/5

Set1: quads/butt and abs.

  1. Step up onto a bench or box holding dumbbells – 7/7/7/7 on each leg.
  2. Lying leg and butt raises – 20/20/20/20

Set2: back and calves.

  1. Standing bent over dumbbell rows – 7/7/7
  2. Seated calf raises – 7/7/7

Set 3: shoulders and biceps.

  1. Standing dumbbell lateral raises  – 10/10/10
  2. Standing alternating dumbbell curls – 10/10/10

Hamstring curl machine – 5/5, then stretch all your muscles carefully for 10 minutes.

Day 4 – cardio or plyometrics.

Day 5

Lower back/legs – deadlifts – 5/5/5/5/5

Set1: shoulders and abs.

  1. Standing overhead shoulder press – 7/7/7/7
  2. Standing side bends with dumbbell 7/7/7/7 on each side OR  hold yourself on straight, but not joint locked arms, on pull-up/dip station and lift legs, knees bent, to each side – 10/10/10/10

Set2: quads/butt and triceps/chest

  1. Dumbbell lunges – 7/7/7 – on each leg
  2. Close grip bench press – 7/7/7

Set 3: back/biceps and calves

  1. Close grip pull-ups – 10/10/10 – beginners can do close grip lat pull down.
  2. One leg standing calf raises on a step, holding a dumbbell – 10/10/10 on each leg.

Push-ups – 5/5, then stretch all your muscles carefully for 10 minutes.

Day 6-7 – off. Complete rest.

Once again, thanks to Chrissy Zmijewski for posting her wonderful videos on YouTube and to

Related Posts Plugin for WordPress, Blogger...

1 comment to New Workout: Supersets.

  • Hi there!

    I am a big admirer of Supersets. They have many benefits such as saving time but you can train using different methods for different benefits. For example train opposing muscle groups with heavy weights for strength benefits.

    Thanks a bunch!

Leave a Reply