My Super Set Workouts

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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 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 slow or at most 20 fast 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)

Super Sets 2 (3 maximal rounds)

Super Sets 3 (3 maximal rounds)

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)

Super Sets 2 (3 maximal rounds)

Super Sets 3 (3 maximal rounds)

Super Sets 4 (3 maximal rounds / slow reps)

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)

Super Sets 2 (3 maximal rounds / slow reps)

Super Sets 3 (3 maximal rounds)

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)

Super Sets 2 (4 maximal rounds)

Short static stretching (read more about it here)

The whole workout takes under 30 minutes.

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