Workout 101- Super Sets
May 17, 2011
Get an intro to Super sets and a Program to follow
Program Intro
The Program below outlines a few different muscle groups that you can execute a super set workout. Feel free to add this into an already existing programs or piece the program together using the information provided for each of the body part workouts that integrate super sets. Good Luck
VIDEO Intro
Workout Recommended Stack
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Barbell Squat | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Front Lunge | 3 | 6 | Legs |
| END | 0 | 0 | TIPS |
| Adductor Side Steps | 3 | 15 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| END | 0 | 0 | TIPS |
| Machine Leg Press Both Legs | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Seated Machine Leg Extension Both Legs | 3 | 6 | Legs |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Barbell Bench Press On Bench | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bench Press On Bench Alternating Arms | 3 | 5 | Chest |
| END | 0 | 0 | TIPS |
| Standing High Cable Flys Both Arms | 3 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Close Grip Push Ups | 3 | 10 | Chest |
| END | 0 | 0 | TIPS |
| Medicine Ball Push-Ups | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Ball Push Ups Ball On Ground | 3 | 10 | Chest |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing Dumbbell Shoulder Press Both Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Dumbbell Side Raise Both Arms | 3 | 10 | Shoulders |
| END | 0 | 0 | TIPS |
| Standing Dumbbell Front Raise Both Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Barbell Upright Row With Band | 3 | 15 | Shoulders |
| END | 0 | 0 | TIPS |
| Seated On Bench Bar Lat Pulldowns Both Arms | 3 | 15 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Power Row | 3 | 5 | Back |
| END | 0 | 0 | TIPS |
| Laying On Ground Dumbbell Prone Cobras | 3 | 8 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 12 | Back |
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| END | 0 | 0 | TIPS |
| Standing Bicep Curl Barbell With Band Both Arms | 3 | 10 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Kickbacks Both Arms With Band | 3 | 15 | Arms |
| END | 0 | 0 | TIPS |
| Cable Concentration Bicep Curl | 3 | 12 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Overhead Triceps Extension Both Arms | 3 | 12 | Arms |
