Supersets are in essence one exercise followed straight by another. You can target opposing muscles antagonistic muscles (e.g. biceps and triceps and/or quadriceps and hamstrings), the same muscle group or multiple muscles.
This program will hone in on working multiple muscle groups. This can allow you to increase the frequency of time spent on a muscle group throughout the week. This is great for people strapped for time and also those who wish to target an area 3-4 times a week for growth.
If that doesn’t convert you then what about the science?…
Supersets increase lactic acid production which in turn boosts Growth Hormone (GH) levels. This is good news as GH is a powerful fat loss and muscle building hormone. Supersets will also keep your heart rate elevated better than single sets especially with minimal rest, improving caloric expenditure and fat burning potential in your weight session.
They say ‘summer bodies are built in the winter’, so if you’re looking for a program to improve your body composition. Look no further.
SETS: 3 PER SUPERSET /3 FOR INDIVIDUAL EXERCISES (ABS)
LOAD: 70-75% 1RM
2 SECONDS ECCENTRIC/ 1 SECOND REP PAUSE/ QUICK AS POSSIBLE CONCENTRICALLY/ 1 SECOND HOLD ON REP COMPLETION.
MONDAY – HORIZONTAL PUSH VS BILATERAL LEGS
A1- BARBELL (BB) BENCH PRESS
A2- BACK SQUAT
B1- INCLINE DUMBELL (DB)
B2- (DB) GOBLIN SQUAT
C2- THORACIC BOX SQUAT (PLATE VERTICAL OVERHEAD)
D1- BAR VERTICAL HANG KNEE RAISES
TUESDAY- VERTICAL PUSH VS POSTERIOR CHAIN
A1- STANDING (BB) PRESS
B1- SEATED (DB) ARNOLD PRESS
B2- SNATCH GRIP ROMANIAN DEADLIFT
C1- UPRIGHT (BB) ROW
C2- (BB) HIP THRUSTS
D1- KETTLEBELL (KB) WINDMILL L/R
WEDNESDAY – EST (MORNING) OR METCON (EVENING)
THURSDAY – RESTORATION ZONE – YOGA / STEAM /SAUNA
FRIDAY – HORIZONTAL PULL VS UNILATERAL LEGS
A1- FRONT RACK (BB) BACKWARD LUNGES L/R
A2- (BB) BENT OVER ROW (NEUTRAL GRIP)
B1- (DB) SINGLE LEG STEP UPS L/R
B2- (DB) SINGLE ARM ROWS L/R
C1- (DB) BULGARIAN SPLIT SQUATS L/R
C2- SEATED CABLE ROW (SUPINATED GRIP)
D1- DOUBLE ARM CABLE DIAGONAL TWIST (LOW TO HIGH) L/R
SATURDAY – PUSH VS PULL
A1- SEATED (DB) SHOULDER PRESS
A2- WIDE GRIP PULL UP
B1- FLAT (DB) BENCH PRESS
B2- CHIN UP
C1- CABLE SINGLE ARM HORIZONTAL PRESS L/R
C2- LAT PULLDOWN (WIDE NEUTRAL GRIP)
D1- DIP BAR OR HANGING STRAIGHT LEG RAISES (SLIGHT KNEE FLEXION IS ALLOWED)