How to Use Supersets for Super Results (Workout Routine)

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148298374Lack of time need not be an excuse to fit in a muscle-building and super fat-burning workout. In fact, it could be your highway to the most effective, body changing workout of your life. The workout below incorporates all of the major muscle groups: glutes, thighs, back, and chest.

Performing two exercises with no rest between them is known as a “superset.” Instead of resting in between each exercise, you rest one body part while working another one, minimizing time while maximizing intensity.

Or, push your body even further by performing same-part supersetting, which involves performing two exercises for the same body part or muscle group. Since we’re targeting the body’s largest muscle groups, the superset workout below will include a superset for each of the following groups: legs, back and chest.

After performing this total body warm-up workout, perform 3 sets of each exercise below for 10 repetitions each. Remember, a superset involves no rest between paired exercises; instead, you get to rest for one minute after each superset (exercise pair) is complete. For example, perform 10 reps of dumbbell squats, immediately followed by 10 reps of bodyweight squats. Then rest 60 seconds before repeating the exercises back-to-back again.

3 Supersets for Super Full-Body Results:

Superset 1: Legs – Dumbbell Squats & Bodyweight Squats

Dumbbell Squats

This exercise is considered by many experts to be the best overall exercise, not only for one’s legs, but also for their entire body.

Start the exercise by standing with your feet shoulder width apart, and toes pointed slightly outward. To perform the dumbbell squat, hold the dumbbells with your palms facing your body.

With your spine in neutral position, inhale and tighten your abdominals while lowering your body until the top of your thighs are parallel to the ground. Once, you reach this position, continue to hold your breath. Then, pushing with both the balls and heels of your feet, straighten your knees and your hips until you return to the start position, exhaling at the top.

A simple modification involves resting the dumbbells on your shoulder, while supporting the dumbbells with your hands.

Bodyweight Squats

Start the exercise by standing with your feet shoulder width apart, and toes pointed slightly outward.

This exercise is performed the same way as you would for dumbbell squats, however, you won’t need weights for this exercise. Remember, for this superset you will perform 10 dumbbell squats and 10 bodyweight squats before taking a 60 second rest.

Next: Superset 2: Back…

Superset 2: Back – Chin Ups & Bent Over Rows

Chin Ups

The chin ups and its variations are amongst the best back and upper body exercises. When performing the chin up, be sure to maintain a proper posture, as doing so will effectively target your core and stabilizing muscles.

Begin by grabbing a bar with an underhand grip, and with your elbows shoulder width apart. Elbows should be facing forward when you begin the exercise. Start by flexing your knees to ninety degrees, and cross your feet at the ankles.

Maintain a neutral spine, and pull your body up towards the bar until your eyes are at bar level and slowly lower your body to the start position. Exhale as you pull your body upwards, and inhale on the descent.

Bent Over Rows

The bent over row is a great exercise for targeting the lats, rhomboids, and other muscles of your back. Begin by holding the dumbbells with the palms facing your body. Bend your knees slightly, and push your hips back until your torso is at approximately 45 degrees toward the ground. Maintain a neutral spine and pull the dumbbell to the waistline, initiating the movement with your elbows to ensure that you’re recruiting the proper muscles. Keep your elbows close to your body, and avoid locking the elbow at the bottom of the movement.

Next: Superset 3: Chest…

Superset 3: Chest – Push Ups & Dumbbell Bench Press

Push Ups

Start in plank position with your palms flat on the floor, your elbows and shoulders at ninety degrees and your body elongated with toes firmly on the ground. Maintain a neutral spine and lower your body until you’re an inch off the ground. Once you reach the bottom position, raise your body by extending your elbows and until they are just shy of locking out.

The push up can be performed with your hands and feet flat on the floor, your upper body elevated on a bench, or your feet elevated on a bench.

Dumbbell Bench Press

The bench press not only works the pectorals, but also places considerable stress on the triceps as well. Begin by laying on your back on the floor or on a bench. Grip the dumbbells so that when your upper arms are perpendicular to your body and parallel to the floor, the elbows form also form a ninety degree angle. The upper arms should also form a straight line across your shoulders from elbow to elbow.

When performing this exercise on a bench, slowly lower the arms so they drop down just below parallel, while avoiding arching your lower back. Hold your breath as you raise the weights, just stopping short of locking the elbows at the top. Exhale at the top of the movement, and inhale as you lower the bar to the starting position.

The bench press can be performed with either dumbbells or barbells, and can be performed on either a flat, incline or decline bench.

Smart Supersetting to Get the Body You Want in Less Time

A good workout doesn’t need to be complicated and it doesn’t have to be time-consuming. A wisely put-together superset workout will work your entire body better than it’s ever been worked before.

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