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07-25-2008, 04:33 PM
| #1 |
| Applied Nutriceuticals Rep   | 8-10 Rep Superset workout Help. Thanks fellas Alright so currently i have been running a 1 day on 1 day off program i wrote consisting of 12-20 reps/set 3 sets per excercise. College is about to start for me and im going to be limited on my gym time so im looking to make a workout with 8-10 rep range and also incorporate supersets in. Any help would be appreciated. Im looking to do it like this: Day 1-Chest Triceps Day 2-Back Biceps Day 3-Off Cardio Abs Obliques Day 4-Thighs Day 5- Calfs Shoulders Day 6- Off You Have not lived till You have found something worth dying for |
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07-25-2008, 05:01 PM
| #2 |
| yo quiero pantalones anabolizantes  | It's going to be awful hard to do supersets with the split that you have. If hypertrophy is your goal, then you will probably want to work opposing muscle groups each day. For example: Day 1 - Chest/Back Day 2 - Biceps/Triceps Day 3 - Day 4 - Legs Day 5 - Calves/Shoulders That's assuming you want to go with the superset thing as much as possible. Let me tell you man, it saves sooo much time, and gets you huffin' and puffin' like a fat cow! ps.. I wouldn't worry about supersetting on the day you work your thighs.. can't see that working out too well. "But by God's grace I am what I am, and His grace toward me was not ineffective." -1 Corinthians 15:10a I'm not gold anymore so I can't post links..  |
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07-25-2008, 05:13 PM
| #3 |
| Applied Nutriceuticals Rep | yeah thigh day i dont thing would work well for supersets either. You think i could get away with keeping my current lifts just changing the rep amount. This where my knowlege lacks is where and what to superset You Have not lived till You have found something worth dying for |
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07-25-2008, 05:35 PM
| #4 |
| yo quiero pantalones anabolizantes | Yeah man, I think that 3 or 4 sets of 6-10 reps would be fine. Just be sure that your split allows you to superset opposing body parts, so you don't just keep fatiguing and fatiguing the same muscle groups the whole time. When I superset chest/back, I like to do a set on bench, start my stopwatch, and while I'm resting for bench do a set of rows, and then start bench again when the stopwatch reaches 2 minutes. You can fly through a workout this way, and you'll still be able to push pretty hard on most everything. "But by God's grace I am what I am, and His grace toward me was not ineffective." -1 Corinthians 15:10a I'm not gold anymore so I can't post links.. |
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07-25-2008, 05:38 PM
| #5 |
| Applied Nutriceuticals Rep | can you write me a sample for back/chest day? so i can see it better. sorry  You Have not lived till You have found something worth dying for |
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07-25-2008, 05:49 PM
| #6 | |
| yo quiero pantalones anabolizantes | Quote:
"But by God's grace I am what I am, and His grace toward me was not ineffective." -1 Corinthians 15:10a I'm not gold anymore so I can't post links.. | |
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07-25-2008, 05:53 PM
| #7 |
| Applied Nutriceuticals Rep | BACK Lat Pull-down 1x15x70 1x15x85 1x15x85 Deadlifts 1x12x155 1x12x155 1x12x175 T-Bar Row 1x15x55 1x15x55 1x15x55 BB Bent Row 1x12x65 1x12x70 1x12x85 Pull over machine 1x15x108 1x15x108 1x15x108 Iso Low Row 1x20x58 1x20x58 Reverse Back Flyes 1x12x10 1x12x10 BB Curl 1x12x45 1x12x45 Chest incline BB Incline smith Pec deck fly Decline BB You Have not lived till You have found something worth dying for |
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07-25-2008, 06:04 PM
| #8 |
| yo quiero pantalones anabolizantes | Incline DB/Deads Incline Smith/Lat Pulldown Pec Deck Fly/BB Row Decline DB/Tbar Row Honestly man, you've got a crazy amount of volume in there. So, I just picked and chose a few that I think are solid enough exercises.. Either way, you get the basic idea, you can pretty much pair any of them, but I'd always to the heaviest chest exercise and deadlift first. "But by God's grace I am what I am, and His grace toward me was not ineffective." -1 Corinthians 15:10a I'm not gold anymore so I can't post links.. |
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