Tag Archives: superset

Total body superset workout

06 Tuesday Jan 2015

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Dumbbell chest press x Dumbbell shoulder press:

3 sets of 10-12 reps per exercise

Dips x Single arm dumbbell row:

3 sets of 10-12 reps per exercise

Bent over barbell row x Pull ups:

3 sets of 10-12 reps per exercise

Bicep curl x Tricep rope extension:

3 sets of 10-12 reps per exercise

Dumbbell lunges x box jumps:

3 sets of 10-12 reps per exercise

 

Abdominal rope pull down x Hanging leg raise:

3 sets of 15-20 reps per exercise

 

 

Back and bicep blast

23 Tuesday Dec 2014

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Pull ups x Lat pull down 

4 sets of 8-10 reps per exercise

Bent over barbell row x shrugs

4 sets of 8-10 reps per exercise

Single arm dumbbell row x Deadlifts

4 sets of 8-10 reps per exercise

Dumbell bicep curl

4 sets of 8-10 reps

Hammer curl

4 sets of 8-10 reps

preacher curl

4 sets of 8-10 reps

Seated single arm isolation curl

4 sets of 8-10 reps

 

Fitness Friday #Chestandshoulders #FF

24 Friday Oct 2014

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Todays Fitness Friday workout is a chest and shoulder superset workout:

* try and have little to no rest between supersetting. Its much easier if you get the equipment out you need before you start.

Chest and shoulder superset workout

(3 sets of every superset exercise)

1.) Bench press x dumbbell shoulder press: 10-12 reps each exercise

2.) Incline chest press x dumbbell lateral raise: 10-12 reps each exercise

3.) Decline chest press x dumbbell front raise: 10-12 reps each exercise

4.) Dips x EZ curl bar upright row: 10-12 reps each exercise

5.) Push ups to failure x rear delt dumbbell raise: 10-12 reps each exercise

6.) Barbell shrugs: 6-8 reps per set

 

 

Workout saturday

18 Saturday Oct 2014

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This week I haven’t been able to train much due to being in Amsterdam for a music festival. Despite having an amazing time i felt so guilty about eating chocolate waffles for breakfast lunch and dinner and not training. So now its safe to say i can’t see my abs! Anyway, today was my first day back in the gym and back eating clean, so what better way to ease back into working out than doing a crazy intense total body workout. Here it is:

Rowing machine:

2000m as fast as possible

Deadlifts:

3 sets of 10-12 reps

Squats: 

3 sets of 10-12 reps

Military press with bar:

3 sets of 10-12 reps

Flat bench press superset with dips:

3 sets of 8-12 on each exercise

Pull ups:

30 reps as fast as possible with as little rest