* Superset Workout

[BSHC]

Definition:

A superset is a combination of one exercise performed right after the other with no rest in between them. 

There are two ways to implement a superset.

1. Using Two Exercises for the Same Muscle Group:

  The first way is to do two exercises for the same muscle group at once. For example, doing cable curls immediately followed by dumbbell curls is an example of a biceps superset. Performing quadriceps extensions immediately after squats is an example of a this type of superset.

2. Using Two Exercises for Antagonistic Muscle Groups or Different Muscles:

 The second and best way to superset is by pairing exercises of opposing muscle groups such as Back and Chest, Thighs and Hamstrings, Biceps and Triceps;  or different muscle movements such as Shoulders and Calves, Upper Abs and Lower Abs. 

  When pairing antagonistic exercises, there is no drop of strength whatsoever once your cardiovascular system is well conditioned and this is a great way to save time! 

The Benefits of Supersets:

It's a good idea to change your strength workout every 4-6 weeks to avoid plateaus, and supersets offer a great way to completely change what you're doing. Supersets help you:

• Save time. Going from one exercise to another without rest will make your workouts shorter and more efficient.
• Increase intensity. If you choose supersets that work the same muscle, but with different exercises, you'll add intensity to your workout and recruit your muscle fibers just a bit differently, so it feels like you're getting a whole new set of exercises.
• Overload your muscles. By working the same muscle with one exercise right after another, you can overload your muscles without using heavy weights. This is great if you don't have a spotter or don't want to lift very heavy weights.
• Make things interesting. If you've been doing straight sets forever, supersetting can make weight training more interesting and more challenging.
• Easily set up a workout. All you do is pick two exercises, either for the same muscle or by using some of the other ideas listed below, do them one after the other. Rest about 30-60 seconds between supersets and repeat.
• Incorporate more variety into your workouts. You don't have to do exercises for the same muscle group. You can do opposing muscle groups or even two complete different parts of the body.

Types of Supersets:

You may be surprised at how many options you have when it comes to supersetting. Some of the basic supersetting training methods include:

1. Pre-Exhaustion Supersets. This involves two exercises for the same muscle group. The first exercise is an isolation move, which targets one muscle group, and the second is a compound movement, which targets multiple muscles. Example: Leg extensions, which target the quads, followed by squats. The quads are tired, but the other muscles used in squats (glutes, hamstrings and inner thighs) are fresh.
2. Post-Exhaustion Supersets. This is the opposite of pre-exhaustion. You start with the compound movement and follow that with the isolation exercise. Example: Bench press followed by dumbbell flies.
3. Compound Superset: This is a tough way of training since you're putting together two compound exercises, requiring more energy and strength. Remember, compound exercises are those that work several muscle groups at a time. Example: Squats followed by lunges.
4. Isolation Supersets: In this type of training, combine two isolation exercises. Example: Dumbbells flies followed by a cable crossover.
5. Opposing Muscle Groups: When you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc. Example: Biceps curls followed by triceps kickbacks.
6. Staggered Supersets: In staggering, you do an exercise for a different muscle between sets. For example, do a set of chest presses and, while you're resting, do a set of calf raises or planks before going on to the next set of chest presses.  This saves time, allowing you to work smaller muscle groups while the bigger ones rest.  Choose the right exercises, and you can even keep the heart rate elevate, which will help you burn more calories.
7. Tri-Sets: This is the same as a superset, except you're doing three exercises rather than two.  Try a set of pushups followed by chest presses and chest flies and you'll really feel it.
8. Cardio and Strength Supersets: Another option for supersetting involves pairing a cardio exercise with a strength exercise. Putting these together in a certain way can add intensity to your workouts, overloading your muscles and forcing them to adapt and grow stronger. For best results, try working the same muscles for both exercises. For example:
   • The stairmaster or stepping targets a variety of muscles, specifically the quads, so pair that with strength moves that involve the quads such as squats, lunges or step ups
   • Cycling uses the quads quite a bit as well, so pair that exercise with leg extensions or leg presses
   • Treadmill walking targets all the lower body muscles, but involves the adductors (or inner thigh muscles) more than other cardio exercises. Consider pairing this with moves that target the inner thigh such as plie squats
   • The elliptical targets the glute muscles quite a bit, so pair this with squats or other glute exercises

Obviously, there are many choices for setting up a superset workout. To see it in action, try one of these superset workouts:

• Upper Body Supersets
• Upper Body Challenge - Tri-Sets
• Lower Body Supersets
• Lower Body Challenge - Supersets
• Total Body Supersets
• Total Body Timesaver - Supersets

http://www.bodybuilding.com/fun/wotw23.htm

chest workout

https://youtu.be/31baN5-0FQA

shoulder workout

https://youtu.be/Qv1PfY_NO_o

Back workout

https://youtu.be/YNgOxDJK1zc

Arm workout

https://youtu.be/uf5ISRLwtjg

Leg workout

https://youtu.be/NdqwM7xqRJE

Full body workout

https://youtu.be/d788TTJdhBo

Full Body Superset Workout

SUPERSET 1 
Wide Grip Pull-ups (3x10)  superset  Pushups (3x15) 

SUPERSET 2
Machine Leg Press (3x10)  superset  Lying Leg Curl (3x15)

SUPERSET 3
Seated DB Press (3x10)  superset  Cable Side Laterals (3x10)

SUPERSET 4
Triceps V-Bar Pushdown (3x12)  superset   Incline DB Curl (3x12)