Crazy supersets

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Time

56 minutes/day | 4 days/week | 4 weeks

Good for

Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Suspension (TRX)

Description

These supersets will lead to greater muscle protein synthesis and anabolic state post workout. Keep doing it for a month, and gradualy increase weight every week.

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Muscle Group(s): None...

Day 5: Rest

Day 6: Muscle Group(s): None...

Day 7: Rest

Week 1

Day 1

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Exercise		Sets	Reps	Rest
Circuit	1A. Front Squat (Clean Grip) Front Squat Clean Grip by Upstate Spartans A1 5010 rest 10 seconds	3	4 - 6 10 - 12 10 - 12	120s
Circuit	1B. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody A2 2010 rest 120 seconds	3	10 - 12	120s
Circuit	2A. Wide-Grip Pullup Wide Grip Pull ups by David Kimmerle B1 5010 rest 10 seconds	3	4 - 6 10 - 12 10 - 12	120s
Circuit	2B. Rope Straight Arm Pull Down rope straight arm pull-down لاتس سحب الحبل بأذرع ممدودة by Arabian Bodybuilding B2 2010 rest 120 seconds	3	10 - 12	120s
Circuit	3A. Barbell Step-Up Barbell Step Up by Avid Fitness C1 2010 rest 60 seconds	3	10 - 12	60s
Circuit	3B. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness C2 rest 60 seconds	3	10 - 12	60s

Day 2

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Exercise		Sets	Reps	Rest
Circuit	1A. Barbell Incline Bench Press Chest Exercises -- Barbell Incline Bench Press by Fitnessyard A1 5010 rest 10 seconds	3	4 - 6 10 - 12 10 - 12	120s
Circuit	1B. Dumbbell Flys Dumbbell Chest Fly by One Gym A2 2010 rest 120 seconds	3	10 - 12	120s
Circuit	2A. Barbell Good-morning Barbell Good Mornings by [P]Rehab B1 3010 rest 10 seconds	3	4 - 6	120s
Circuit	2B. Decline Sit Up Decline Sit Up by YST Exercises B2 2010 rest 120 seconds	3	10 - 12	120s
Circuit	3A. Dumbbell Bench Press Dumbbell Bench Press by Lance Goyke C1 3010 rest 60 seconds	3	10 - 12	60s
Circuit	3B. Dead Bug ▶ C2 2010 rest 120 seconds	3	10 - 12	60s

Day 4

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Exercise		Sets	Reps	Rest
Circuit	1A. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody A1 3010 rest 10 seconds	3	8 - 10	120s
Circuit	1B. Cyclist Squat How to Perform: Cyclist squat \| Fitbyengberg.com by Rasmus Engberg A2 3010 rest 120 seconds	3	8 - 10	120s
Circuit	2A. Barbell Pullover Barbell Pullovers: A Better Way by Patrick Striet B1 3010 rest 10 seconds	3	8 - 10 10 - 12 10 - 12	120s
Circuit	2B. Wide-Grip Lat Pulldown FRONT WIDE GRIP LAT PULLDOWN by Aesthetics Trainer B2 2010 rest 120 seconds	3	10 - 12	120s
Circuit	3A. Barbell Side Lunge Barbell Side Lunges by My PT Hub C1 2010 rest 60 seconds	3	10 - 12	60s
Circuit	3B. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge C2 2010 rest 120 seconds	3	10 - 12	60s

Day 6

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Exercise		Sets	Reps	Rest
Circuit	1A. Cable Lateral Raise ▶ A1 3010 rest 10 seconds	3	8 - 10	120s
Circuit	1B. Seated Dumbbell Arnold Press ▶ A2 3010 rest 120 seconds	3	8 - 10	120s
Circuit	2A. Hanging Leg Raise How to Perform the Hanging Knee Raise / Leg Lift by Brian Schmitt B1 2010 rest 10 seconds	3	10 - 12	120s
Circuit	2B. Hyperextension Back Exercises -- Hyperextension by Fitnessyard B2 3010 rest 120 seconds	3	8 - 10	120s
Circuit	3A. Standing Barbell Military Press (AKA Overhead Press) ▶ C1 3010 rest 60 seconds	3	10 - 12	60s
Circuit	3B. Suspension Pike Crunch ▶ C2 2110 rest 60 seconds	3	10 - 12	60s

Crazy supersets

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 4

Day 6

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