My Superset Workouts – Part 3

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Just now I train at home with weights every other or if needed more recovery, the third day.

1. chest + back
2. quads + hamstrings
3. side delts + rear delts, triceps + biceps, abs + calves

I do supersets. This means doing two exercises one after another with minimal rest between.


1A Lateral Raises 3 x 7
1B Gable Rear Delt Fly 3 x 7

2A EZ Bar Triceps Extension 3 x 10
2B EZ Bar Curl 3 x 10

3A Ab Wheel 3 x 12
3B Dumbbell Standing Calf Raise 3 x 12


  • I use the same weight in all three sets.
  • I do not rest at all between exercises, supersets, or muscle groups.
  • I use Total Gym 1000 in Gable Rear Delt Fly.
  • I try to add one rep to each set for every workout (e.g. 3×8, 3×9…)
  • I do only three sets each of these smaller muscle groups because they get work also in training the biggest ones:
    • chest: front delts, triceps, and abs
      back: rear delts, biceps, and abs
      thighs: calves and abs

If you are a healthy advanced trainer, you can try these programs below:

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