Legs superset. Chest and Back Supersets. Bent-Over Barbell Row Incline Chest Press. It’s a great setup. A main exercise (squats, weighted chin-ups or snatch-grip deadlifts) is performed and is followed by either post-exhaustion, antagonist or pre-exhaustion supersets. Sets: 3. Rest: no rest. Now even when you’re not directly training a specific muscle, it will still get a workout as a secondary muscle when you train other neighboring muscles. But don’t panic, I’ve got you covered there. Here is a sample 3 day full-body program that hits each major muscle group, will last an average of just 45 – 50 minutes per workout, and only requires you to spend 3 days per week in the gym. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. The main draw of adding superset workouts to your exercise agenda is to get the biggest bang for your buck when it comes to time spent in the gym. Smash your biceps and triceps with this superset arm workout from Kris Gethin. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says. For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. In the Super-3 workout plan you’re effectively covering all muscle groups during those three days, even if you don’t see some of more common exercises from other programs. For example, at first you do a pushing movement (e.g. Meaning I will do four-day routine for 90 days and then three-day for the next 90 and back and forth. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. Gym Workout Routines - Bodybuilding 3 Day Split. Although supersets tend to focus on two exercises at a time, and circuit training routines often have up to 10 stations, both workouts require little rest between exercises. Please be aware that this is an advanced gym routine. I’m happy to help. Do all sets in the order they are listed. It’s the perfect balance, not too much not too little. Albeit not by choice, it’s a good thing to keep in the back of your mind, next time you start counting calories and stressing over your rest days and sleep quality. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. The 3 day split workout is extremely manageable, the 4, 5 and 6 day split workout regimes often complicate things, require too much in terms of time commitment and just generally overwhelm newcomers. It’s very convenient to follow, so you won’t miss many workouts (which can be a big issue for muscle growth). If two exercises start with S1 for example, they must be performed in a row. How to do the workout This is a six-move session divided into three supersets. Front Squat Romanian Deadlift You can also often move from a barbell to a dumbbell, which makes it a bit easier to perform these supersets without adjusting weights in between sets (which becomes taxing if you have to do it eight times within a 10-minute span. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. The warmup set doesn’t count, so the 3 sets are regular sets at your regular load. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. Although TSPA already comes with the option of a 3-day full body routine, you can use this 3-day split if you prefer to use splits. Also time how long your sets take and try to maintain a consistent tempo, slow and controlled but not to slow. You also have more days to let your muscles heal and grow. As I have just mentioned, by doing a full body workout, you split the 18 sets of exercises for each muscle group across 3 days. In a controlled motion, pull the rope, parallel to the ground, towards your face. Superset with. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? You need to use weights that are heavy enough for the rep range so that you can’t go beyond.