On Tuesday I told you about a pretty cool technique I’m currently using in my training called SUPER supersets (or at least that’s what I decided to “name” it :-) in which I am utitlizing both antagonistic and post-fatigue supersets within the same workout.
And today, as promised, I’m back with the full workout, right on down to sets/reps and muscle pairings.
Check it out:
Day 1 – Hip Dominant Legs & Shoulders
A1) Deadlift supersetted with Lying Leg Curls [12 reps each; no rest between sets]
Rest 45 seconds.
A2) Standing Dumbbell Shoulder Press supersetted with Lateral Raises [12 reps each; no rest between sets]
Rest 45 seconds.
Repeat the above sequence 5 times.
Day 2 – Chest & Back
A1) Dumbbell Bench Press supersetted with Dumbbell Flyes [12 reps each; no rest between sets]
Rest 45 seconds.
A2) Pull Ups (Underhand Grip) supersetted with Lat Pulldowns (Wide Overhand Grip) [12 reps each; no rest between sets]
Rest 45 seconds.
Repeat the above sequence 5 times.
Day 3 – Quad Dominant Legs & Calves
A1) Squats supersetted with Leg Extensions [12 reps each; no rest between sets]
Rest 45 seconds.
A2) Standing Calf Raises supersetted with Seated Calf Raises [12 reps each; no rest between sets]
Rest 45 seconds.
Repeat the above sequence 5 times.
Day 4 – Arms
A1) Dumbbell Curls supersetted with Hammer Curls [12 reps per set; no rest between sets]
Rest 45 seconds.
A2) Dips supersetted with Unilateral Overhead Tricep Extensions [12 reps per set; no rest between sets]
Rest 45 seconds.
Repeat the sequence 5 times.
A couple of notes:
Again, we start training each muscle group with a big, compound movement and then follow it up with a superset of an “isolation” style exercise.
For the leg days, I purposefully avoided setting them up in true antagonistic fashion as doing so would require supersetting squats and deadlifts in the same workout. That’s a big no-no for injury reasons, but even more so performance. To get the most from these movements, they should always be placed in separate workouts, and even better, paired along side a much smaller muscle group (this is why you see squats paired with calves and deadlifts with shoulders).
I also don’t have a set number of days per week that I plan to hit the gym. It’s set up as a 4-day split and certainly can be done four days per week, but I’ll probably be working out 5-6 times weekly. The sessions are short and intense, which means I’ll be motivated to hit the gym day in and day out.
To do this, I’ll simply perform the workouts in order, taking a day off as I see fit, and then start back with Day 1 after Day 4.
Lastly, you probably noticed that there isn’t any ab work planned into the above workouts. That’s because do random core work here at the office whenever I want to take a break (I rarely train abs at the gym). It’s a great way to de-stress mid-day and I always train my abs “fresh” (instead of throwing ab work at the end of a tiring workout).
So there it is, the full SUPER Supersets workout. Are you up for giving it a try?
At least 20 comments and I’ll be back tomorrow with more content!
Joel
P.S. If you have yet to post a comment on the site, I really want you to step out and get involved today. Something simple is fine, but once you get that first comment out of the way, you’ll easily jump in to the discussion next time–just like all my regular commentors! :-)
March 20, 2009
It looks like Christian Thibaudeau’s OVT. I like the way you put your leg day; a definite try, ’cause I really wanna max that Deadlift (435 PR). I would like to do it in the 5 rep range; have read that it’s better to increase the reps there for more size in the muscles involved, but I think the superset with curls will compensate.
Your site is an absolute HIT, you ask 4 20 comments and it has doubled since the last articles.
March 21, 2009
this program is a nice change for 4 weeks. i wouldnt train like this for any longer. full body 3x per week works well for general population. calves, arms?? all pulls take care of biceps, all pushes take care of triceps, unless your bodybuilding…why waste that time?
March 21, 2009
great workout..
I really look forward to more stuff like that…
greetz from germany
March 22, 2009
Hi Joel,
I’ve been looking for a decent workout as i’m just getting back to training. (getting motivated!) I’m going to do this workout and judge the results. Don’t know whethet able to do in such intensity as still building my stamina up.
Thanks for the info.
March 22, 2009
i ended up starting this new workout on friday & am now onto day 3 tomorrow & loving it, it’s what i needed & i feel bigger already & a bit sore haha
March 23, 2009
I will definitely give this a try. Will keep you posted on the results.
March 26, 2009
Oh wow this workout rocks (and hurts!). Didn’t look much on paper but it gets my muscles quaking and my heart racing. Love it!!! Workout from home, no leg extension what can I do instead?. Would lunges be ok with the squats??
March 30, 2009
Hi Joel.
Im kinda new to lifting but i think i can handle this routine.
Just have 2 Q.
When do you increase the weight on the exercices? When you feel you can do more reps than the required amount?
And how long is this routine going to last be4 i shuold switch it up?
April 5, 2009
Hey! I’ve just seen your post (obviously) and I really want to try our your workout BUT I have absolutely no idea what they mean. Is there a demonstration where I can see how we are supposed to do the workouts (or sets)? Like a video or something? Please help! Thanks!
Hi there,
Interesting, I`ll quote it on my site later.
Have a nice day
Zoran
May 5, 2009
hi.
don’t you think doing 12 pull ups and then 12 chin ups is too hard? even for somebody in shape!
i think these two exercises shouldn’t be supersetted together.
what do you think?
May 8, 2009
Joel,
Just completed the first week of your suggested four week super-set workout.All I can really say is WOW,WOW…..!
Quite honestly I have not experienced the kind of “pump” from any other routine.The isolation of the muscle groups and the repetitions suggested have made for a terrific combination.
After four committed weeks, I hope to be well on my way to being ripped!
Thanks for information.
Greig
May 11, 2009
Joel,
What cardio do you suggest we do with these??? Thanx.
Nid
August 30, 2009
I wouldnt be able to do this even if I wanted to But doesnt mean i wont try I never heard of supersets but it sounds fun
June 8, 2010
Hello, thanks for all the viewers, I will add many more video clips in upcoming days, admin
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...read more