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Superset Training Workout Plan 1

This workout focuses on chest, shoulders, triceps, and abs. It consists of 4 sets of various exercises for each muscle group with 30-60 seconds of rest between sets using a superset training method. Exercises are done for 10-20 reps and include flat bench press, incline press, dips, pull overs, shoulder raises, triceps pushdowns, and 20 minutes of ab work. The document also defines drop sets and stripping methods which reduce weight as fatigue sets in to failure.

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Andy Paine
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284 views1 page

Superset Training Workout Plan 1

This workout focuses on chest, shoulders, triceps, and abs. It consists of 4 sets of various exercises for each muscle group with 30-60 seconds of rest between sets using a superset training method. Exercises are done for 10-20 reps and include flat bench press, incline press, dips, pull overs, shoulder raises, triceps pushdowns, and 20 minutes of ab work. The document also defines drop sets and stripping methods which reduce weight as fatigue sets in to failure.

Uploaded by

Andy Paine
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

BB= BARBELL

DB= DUMBBELL

F= FAILURE

M= MACHINE

C= CABLES

SUPER SET TRAINING


REST 30-60 SECONDS BETWEEN SETS

B= BODYWEIGHT

WORKOUT 1

[Link]

SETS

REPS

STYLE

20

LIGHT WEIGHT

10-15

PUSH UPS ON KNEES OR REGULAR

10-15

INCLINE PRESS

10-15

10-10

MACHINE DIPS OR FREE DIPS

15

PULL OVERS

10-15

20-30

20-30

10-30

10-30

WARM UP
SHOULDER RAISES

DB

CHEST
FLAT BENCH PRESS

CABLE FLYS

BB-DB-M-C

DB-BB-C-M

DB

SUPERSET

SUPERSET
SUPERSET (YOU
HAVE TO HIT 60 ON
DIPS)

TRICEPS
TRICEPS PUSH DOWN V BAR

TRICEPS PUSH DOWN FLAT BAR

REVERSE GRIP PUSHDOWN FLAT BAR

BENCH DIPS FEET ON BENCH OR GROUND

DB

SUPERSET
STRIP SET
SUPERSET

ABS
TRAIN ABS FOR 20 MINS, YOU CAN CHOOSE FROM AB SECTION
DROP SET - IS WHEN YOU PERFORM AN EXERCISE UNTIL FAILURE OR THE SET IS COMPLETED; REST, THEN
REDUCE THE WEIGHT FOR THE NEXT SET IF NEEDED.
STRIPPING METHOD - IS WHEN YOU REDUCE THE WEIGHT AS YOU FAIL TOWARDS THE END OF A SET, SO THAT
YOU CAN CONTINUE TO DO MORE REPETITIONS. YOU MUST TRAIN HEAVIER THAN NORMAL TO USE THIS METHOD
CORRECTLY.

BB= BARBELL

DB= DUMBBELL

Licensed
/ Email:
F=
FAILURE to M=
MACHINE

C= CABLES

K= KETTLEBELL

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