Tag Archives: Supersets

Wednesday – Full Body Workout

Legs

Chest & Back

  • Superset: Chin-up & Dips*
    • BW = 193 lbs, 5 sets x 7 reps

Arms

  • Superset: Bent-arm Pullover & Barbell Curl
    • 75 lbs, 5 sets x  7 reps
  • Incline Dumbbell Curl**
    • 35 lbs x 12 reps
    • 40 lbs x 7 reps
    • 50 lbs x 3 reps
  • Barbell Overhead Triceps Extension
    • 75 lbs, 3 sets x 7 reps

Comments:

* When performing these two exercises as a superset my muscles quickly become fatigued and I have to do partial reps on the last few sets in order to finish. When performing these exercises individually I can easily add additional weight in excess of 25 lbs for the same amount of reps.

** The lactic acid burn I feel in the incline dumbbell curl when doing higher reps is phenomenal. Even after completing a set it takes several seconds for the pain in my biceps to subside.

Monday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 245 lbs x 1 rep
    • 250 lbs x Failed
  • Power Jerk
    • 135 lbs x 3 reps
    • 145 lbs x 3 reps
    • 155 lbs x 3 reps
    • 165 lbs x 3 reps
    • 175 lbs x 3 reps
  • Incline Press
    • 135 lbs x 3 reps
    • 155 lbs x 3 reps
    • 175 lbs x 3 reps
  • Superset: Arnold Press & Bent Over Lateral Raise
    • 30 lbs & 15 lbs x 15 reps
    • 30 lbs & 15 lbs x 12 reps
    • 30 lbs & 15 lbs x 10 reps
    • 30 lbs & 15 lbs x 8 reps
  • Muscle Clean & Press
    • 50 lbs, 3 sets x 7 reps

Saturday – Arm Workout

  • Superset: Barbell Curl & Overhead Triceps Extension
    • 45 lbs x 12 reps
    • 55 lbs x 12 reps
    • 65 lbs x 12 reps
    • 75 lbs, 3 sets x 12 reps
    • 85 lbs x 10 reps
  • Superset: Incline Dumbbell Curl & Bench Dips
    • 30 lbs x 12 reps & 15 reps w/ BW
    • 30 lbs x 10 reps & 15 reps w/ BW
    • 30 lbs x 8 reps & 15 reps w/ BW
    • 30 lbs x 8 reps & 15 reps w/ BW

Comments:

My arms measured 17″ at the end of this workout. My arms have never measured this big before and is evidence to me how much supersets can actually pump up the muscles.

Saturday – Shoulders & Arms

Shoulders

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 80 lbs, 7 sets x 7 reps
  • Dumbbell Concentration Curl
    • 30 lbs, 7 sets x 7 reps
  • Double Overhand Isometric Hold
    • 320 lbs x 30 sec

Comments:

I did two separate workouts today because I wanted to fit in some extra training this week and want to take Sunday off each week as a day of rest.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 185 lbs x 3 reps
    • 220 lbs x 2 reps*
  • Overhead Press
    • 105 lbs, 7 sets x 7 reps
  • Arnold Press
    • 25 lbs, 7 sets x 7 reps
  • Around The World Lateral Raise
    • 25 lbs, 7 sets x 7 reps
  • Barbell Front Lateral Raise
    • 45 lbs, 7 sets x 7 reps

Arms

  • Superset: Barbell Curl & Skull Crusher
    • 75 lbs, 7 sets x 7 reps
  • Superset: Reverse Curl & Standing French Press
    • 45 lbs, 7 sets x 7 reps**
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 25 lbs, 7 sets x 7 reps***

Comments:

* My goal was to try for three reps but I yet fell short of this goal. I might lay this exercise to rest for awhile and continue with high volume training for awhile instead before making another attempt.

** The weight I chose for this exercise wasn’t appropriate for the french press and I didn’t even feel a burn in the triceps. I will change this superset to alternating dumbbell curl and french press the next workout.

*** I already include an overhead extension in my workout so I am going to switch to overhead dumbbell triceps extensions to triceps kickback. I am just getting back into supersets and may have to experiment a few times until I find the right combinations.

I am also doing to add a fourth superset for the forearms combining reverse barbell curl and wrist curl together.

Thursday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 135 lbs x 7 reps
    • 185 lbs x 7 reps
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 90 lbs, 2 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps
  • Barbell Front Lateral Raise**
    • 45 lbs, 3 sets x 12 reps

Arms

Comments:

* I accidentally increased the weight by 10 lbs instead of 5 lbs and believe this resulted in a slight amount of pain in my left shoulder on the fifth rep of the second set so I immediately dropped the weight to the ground. I would rather drop the weight than risk injuring my shoulder shoulder again. I always either use bumper plates so I can drop the weight to the floor without consequence or use a power rack.

** I added front lateral raises to ensure I properly work the front delt since I only was able to complete one superset for my shoulders.

***I reduced the amount of triceps training this workout to give my elbows a bit of a chance to recover. Over the last little while I have been feeling twinges of pain in the elbows when I am warming up for various triceps exercises.

I have been training the arms hard for the last little while and am going to focus on pressing movements to build the triceps rather than extensions as my elbows can’t take the damage. I believe a small amount of damage is good but not enough that your elbows hurt while warming up for the bench press.

Monday – Shoulders & Arms

Shoulders

  • Seated Half Press
    • 155 lbs x 5 reps
    • 210 lbs, 2 sets x 1 rep*
  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 80 lbs, 5 sets x 7 reps
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

  • Barbell Cheat Curl
    • 170 lbs x 5 reps
  • Skull Crusher
    • 95 lbs x 15 reps
    • 115 lbs x 12 reps
  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 80 lbs, 5 sets x 7 reps
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 30 lbs, 5 sets x 7 reps

Comments:

* I wasn’t able to add another 5 lbs to the bar this workout. I even attempted a second set in order to ensure I have reached my top weight in this exercise. I am willing to do triple with this exercise but not singles. I will switch to another exercise or go back down in weight and work with a different rep range before attempting 210 lbs again in this exercise again.

Thursday – Shoulders & Arms

Shoulders

  • Superset: Standing Shoulder Press & Barbell Upright Row
    • 75 lbs, 5 sets x 7 reps*
  • Around The World Lateral Raise
    • 20 lbs, 5 sets x 7 reps

Arms

  • Superset: Strict Biceps Curl & Overhead Triceps Extension
    • 75 lbs, 5 sets x 7 reps*
  • Superset: Concentration Curl & Dumbbell Triceps Extension
    • 30 lbs, 5 sets x 7 reps**

Comments:

* I found these supersets much more difficult to perform than the previous workout and the only difference is that I added an extra 5 lbs to the barbell. I am not sure if I can continue to add weight without compromising form or resting longer between sets. I am currently trying to keep the rest between sets down to 30-45 seconds.

** I am also finding this weight difficult to use for the overhead triceps extension and perhaps will use two different weights or change the number of reps. I have to keep reminding myself that the goal is to get a pump in the muscles and not necessarily to handle the heaviest weight possible.