Workout 101 - How to Super-set
May 17, 2011
Learn what it means to "Super-set"![Mikes_Upgrade_logo.jpg](/system/photos/main_files/000/004/123/large/Mikes_Upgrade_logo.jpg?1340921931)
![get_the_bands.jpg](/images/layout/bands_header.gif?1335797398)
If You Like this Video Watch the Entire Series HERE
Workout Recommended Stack
![Week 1](/images/layout/week1.gif?1305617111)
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 |
![Week 2](/images/layout/week2.gif?1305617111)
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 |
![Week 3](/images/layout/week3.gif?1305617111)
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 |
![Week 4](/images/layout/week4.gif?1305617111)
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 |