Health & Wellness Blog

Program Of The Month- June

SUPERSET YOUR WAY TO A LEANER AND STRONGER YOU

By Jack Parker

Why exercises back to back you say?

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.  

 

TRAINING PARAMETERS

SETS: 3 PER SUPERSET /3 FOR INDIVIDUAL EXERCISES (ABS)

REPS: 8

LOAD: 70-75% 1RM

REST: 60SECONDS

TEMPO: 2/1/X/1

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

C1- DIPS

C2- THORACIC BOX SQUAT (PLATE VERTICAL OVERHEAD)

D1- BAR VERTICAL HANG KNEE RAISES

 

TUESDAY- VERTICAL PUSH VS POSTERIOR CHAIN

A1- STANDING (BB) PRESS

A2- DEADLIFT

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)

SUNDAY– MOBILITY (TRIGGER POINTING/ FOAM ROLLING & STRETCHING)/ RESORATION ZONE/ STEAM & SAUNA

 

Please feel free to contact me if you have any questions about the program or want to chat about stepping up your training.

Jack Parker

Phone: 0432633440

Email: Jack@functionwell.com.au

Joining Function Well

Contact us or fill in the form below to arrange an induction with our friendly membership team. Looking forward to having you onboard!

Membership Enquiry

Make an enquiry

Our friendly team are always happy to help with any questions you may have

Alternatively call us on (07) 3852 3938

Free Visit Pass

Book Here

Locals and first time visitors only - Conditions apply.

Call us on (07) 3852 3938