Superset Workouts

Supersetting is a method of training where you do two exercises, one after the other, with no rest in between. There are three main types of supersets:

1. Same Muscle Group - most common type of supersetting that combines two exercises from the same muscle group. Most effective for muscle cutting and definition.

ex: tricep kickback with military push-up

    2. Antagonistic - pairing opposing muscle groups back to back. Most effective method for building     muscle mass.

ex: bicep cable curls with tricep push-downs 

3. Staggered Sets - combing major muscle groups with minor muscle groups that are not related. Most effective for building muscle in less time.

ex: chest press with calf raises 

Supersetting is a great way to save time, increase intensity, and create your own work outs easily.

One of my favorite superset workouts is my Bis and Tris workout so I thought I'd share it.

Bicep & Triceps Superset Workout

warm-up

2x30 dumbbell curl

2x30 cable-bar pushdown

(light weight)

superset 1

3x15 stranding bicep cable-curl

3x15 preacher curl

superset 2

3x15 rope tricep pushdown

3x15 skull crushers

superset 3

3x15 hammer curls

3x15 lateral bicep curls

superset 4

3x15 tricep kickbacks

3x15 overhead tricep extension 

stretch to cool down