My Super Set Workouts

After one week of rest I am starting today a new six week muscle building project.

Basics

1. Muscle groups

• chest and triceps
• back, biceps and forearms
• legs (upper and lower)
• side and rear delts and abs

2. Frequency

• I train with weights every other or third day and keep after the fourth workout (a round) three off days

3. Systems

• round 1. Super Sets (more information)
• round 2. Triple Sets and Giant Sets
• round 3. Drop Sets
• round 4. Straight Sets 1
• round 5. Straight Sets 2
• round 6. Rest (one week)

4. Reps and rests

• at least 3 or at most 20 reps
  
• rounds 1-3: 10-60/120 seconds and rounds 4-5: 2-4 minutes

1. Today (Monday 29th October 2018) – Chest and triceps

Dynamic stretching (read more about it here)

Super Sets 1 (1 warm up and 3 maximal rounds… muscular failure)

• • Dumbbell Bench Press  25 / 20, 12 and 10
  • Lying French Press 25 / 15, 10 and 6

Super Sets 2 (3 maximal rounds)

• • Incline Dumbbell Bench Press 10, 7 and 6
  • Incline Dumbbell Kick Back 12, 11 and 10

Super Sets 3 (3 maximal rounds)

• • Dumbbell Flys 16, 9 and 8
  • Lying French Press (straight bar) 12, 8 and 6

Short static stretching (read more about it here)

The whole workout took 35 (3+29+3) minutes.

2. Wednesday 31st October 2018 – Back, biceps and forearms

Dynamic stretching (read more about it here)

Super Sets 1 (1 warm up and 3 maximal rounds / slow reps)

• • Lat Pull Down I use my Total Gym 1000 with a barbell as an additional resistance… 8 / 5, 4 and 3
  • Incline Dumbbell Curl 12 / 6, 5 and 4

Super Sets 2 (3 maximal rounds)

• • One Arm T-Bar Row 8/8, 7/7 and 6/6

  • Standing Dumbbell Curl 8, 7 and 6

Super Sets 3 (3 maximal rounds)

• • One Arm Dumbbell Row 12/12, 9/9 and 8/8

  • Barbell Curl 6, 6 and 5

Super Sets 4 (3 maximal rounds / slow reps)

• • Dumbbell Hammer Curl 6, 5 and 4

  • Barbell Wrist Curl 12, 10 and 8

Short static stretching (read more about it here)

The whole workout took 48 (3+42+3) minutes.

3. Friday 2nd November 2018 – Legs

Dynamic stretching (read more about it here)

Super Sets 1 (1 warm up and 3 maximal rounds / slow reps)

• • Goblet Squat 10 / 6, 5 and 4
  • Standing Dumbbell Calf Raise 12 / 10, 9 and 8

Super Sets 2 (3 maximal rounds / slow reps)

• • Bulgarian Split Squat 8/8, 7/7 and 6/6
  • Standing Dumbbell Calf Raise 8, 7 and 6

Super Sets 3 (3 maximal rounds)

• • Dumbbell Sumo Squat 3, 3 and 3 (slow reps)
  • Standing Dumbbell Calf Raise 20, 18 and 16 (normal reps)

Short static stretching (read more about it here)

The whole workout took 41 (4+32+5)  minutes.

4. Sunday 4th November 2018 – Side and rear delts and abs

Dynamic stretching (read more about it here)

Super Sets 1 (1 warm up and 4 maximal rounds)

• • Dumbbell Side Lateral Raise 20, 15, 13, 12 and 10
  • Ab Wheel Rollout 15, 12, 11, 10 and 9

Super Sets 2 (4 maximal rounds)

• • Rear Lateral Raise 20, 15, 14 and 12
  • Lying Leg Raise 16, 14, 11 and 10

Short static stretching (read more about it here)

The whole workout takes under 30 minutes.