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Crazy supersets

By Nemanja Matovic

Experience
Advanced (3+ years)
Time
24 minutes/day | 4 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength
Equipment
Barbell, Squat Rack, Leg Extension Machine, Pull up bar, Rope Cable Machine, Tricep Rope Attachment, Box, Incline Bench, 2 x Dumbbell, Flat Bench, Decline Bench, Bodyweight, Weight Plate, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Back Hyperextension Bench, Suspension (TRX)
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
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. 

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Workout Overview


Full Body

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Circuit
Barbell Front Squat (weightlifting style) demonstrationPlay Barbell Front Squat (weightlifting style) demonstration
1. Barbell Front Squat (weightlifting style)
3 sets, 10-12 reps, (rest 120s)
A1 5010 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
1. Leg Extensions
3 sets, 10-12 reps, (rest 120s)
A2 2010 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
2. Wide-Grip Pullup
3 sets, 10-12 reps, (rest 120s)
B1 5010 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Rope Straight Arm Pull Down demonstrationPlay Rope Straight Arm Pull Down demonstration
2. Rope Straight Arm Pull Down
3 sets, 10-12 reps, (rest 120s)
B2 2010 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Step-Up demonstrationPlay Barbell Step-Up demonstration
3. Barbell Step-Up
3 sets, 10-12 reps, (rest 60s)
C1 2010 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3. Bent Over Barbell Row
3 sets, 10-12 reps, (rest 60s)
C2 rest 60 seconds
Time between exercises: 60s
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Full Body

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Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1. Barbell Incline Bench Press
3 sets, 10-12 reps, (rest 120s)
A1 5010 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
1. Dumbbell Flyes
3 sets, 10-12 reps, (rest 120s)
A2 2010 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
2. Barbell Good-morning
3 sets, 4-6 reps, (rest 120s)
B1 3010 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Decline Sit Up demonstrationPlay Decline Sit Up demonstration
2. Decline Sit Up
3 sets, 10-12 reps, (rest 120s)
B2 2010 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3. Dumbbell Bench Press
3 sets, 10-12 reps, (rest 60s)
C1 3010 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Dead Bug demonstrationPlay Dead Bug demonstration
3. Dead Bug
3 sets, 10-12 reps, (rest 60s)
C2 2010 rest 120 seconds
Time between exercises: 60s
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Full Body

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Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
1. Leg Extensions
3 sets, 8-10 reps, (rest 120s)
A1 3010 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Barbell Cyclist Squat demonstrationPlay Barbell Cyclist Squat demonstration
1. Barbell Cyclist Squat
3 sets, 8-10 reps, (rest 120s)
A2 3010 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
2. Barbell Pullover
3 sets, 10-12 reps, (rest 120s)
B1 3010 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
2. Wide-Grip Lat Pulldown
3 sets, 10-12 reps, (rest 120s)
B2 2010 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Side Lunge demonstrationPlay Barbell Side Lunge demonstration
3. Barbell Side Lunge
3 sets, 10-12 reps, (rest 60s)
C1 2010 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3. One-Arm Bent-Over Dumbbell Row
3 sets, 10-12 reps, (rest 60s)
C2 2010 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises

Full Body

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Circuit
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
1. Cable Lateral Raise
3 sets, 8-10 reps, (rest 120s)
A1 3010 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
1. Seated Dumbbell Arnold Press
3 sets, 8-10 reps, (rest 120s)
A2 3010 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
2. Hanging Leg Raise
3 sets, 10-12 reps, (rest 120s)
B1 2010 rest 10 seconds
Time between exercises: 60s
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
2. Hyperextension
3 sets, 8-10 reps, (rest 120s)
B2 3010 rest 120 seconds
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press)▶
3. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 10-12 reps, (rest 60s)
C1 3010 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises
Suspension Pike Crunch▶
3. Suspension Pike Crunch
3 sets, 10-12 reps, (rest 60s)
C2 2110 rest 60 seconds
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/18/2019, UTC


Last Updated: 7/12/2021, UTC

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