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8-10 Rep Superset workout Help. Thanks fellas

TexasLifter89

TexasLifter89

Well-known member
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
 
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.
 
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
 
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.
 
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
 
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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