8-10 Rep Superset workout Help. Thanks fellas

  1. 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

  2. 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.

  3. 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

  4. 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.

  5. can you write me a sample for back/chest day? so i can see it better. sorry

  6. Quote Originally Posted by TexasLifter89 View Post
    can you write me a sample for back/chest day? so i can see it better. sorry
    What exercises would you normally include on a day like that? I don't mind at all putting together a sample outline, but I want it to be relevant ya know?

  7. BACK

    Lat Pull-down
    T-Bar Row
    BB Bent Row
    Pull over machine
    Iso Low Row
    Reverse Back Flyes
    BB Curl


    incline BB
    Incline smith
    Pec deck fly
    Decline BB

  8. 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.


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