Back & Triceps

Super Sets Routines – Back & Triceps

back pulldowns

Performing a back and triceps super set weight training routine is designed to aggressively exercise both muscle groups. The intention of regularly adding a super set weight training session to a pair of muscle groups is to shock the specific muscle groups and force them to more rapidly gain strength, lean muscle tissue density, and definition.

There are a couple of ways in which you can perform a super set routine where two different primary muscle groups are involved.

First, you can perform one set of the first back exercise followed by one set of the first triceps exercise without rest in between the performance of the two sets.

Once completed, rest for 1 to 3 minutes and repeat the process until all sets for the first back and first triceps exercises have been completed. Repeat the exact same process for the second back and triceps exercises. Thereafter, repeat the exact same process for the remaining back and triceps exercises until you have performed all exercises for both muscle groups

A second approach to supper setting two different muscle groups is to combine multiple exercises for each muscle group into a super set format. For example, you can perform one set of the first back exercise followed by one set of the first triceps exercise followed by one set of second back exercises followed by one set of second triceps exercise followed by one set of the third back exercise followed by one set of third triceps exercise, and so on. In other words, alternate between performing one back exercise followed by performing one triceps exercise until one set has been completed for each, and all, of the exercise types for each muscle group. Thereafter, rest for 2 to 5 minutes and repeat until all sets have been completed.

Below are several back and triceps super set weight training routines. All of the weight back and triceps super set weight training programs are intended for intermediate to advanced weight trainers:

Note: Do not rest when performing a cycle of the super set. Time between sets during the super set cycle should be between 5 and 15 seconds (enough time to get from one exercise station to the next). Upon completion of a super set cycle, rest for 2 to 5 minutes. Allow the muscle groups that have been exercised a minimum of 48 hours rest before performing this super set routine again.

Super Sets Routine #1 – Back & Triceps

The super set back and triceps weight training routine targets to mid-sized muscle groups and can be completed within a typical weight training session. The weight training routine is intended for intermediate and advanced weight trainers and focuses on increasing strength, muscle mass, and definition.

Super Sets Routine #2 – Back & Triceps

The super set back and triceps weight training routine targets is designed for advanced and intermediate weight trainers that have been seriously strength training for at least six months or longer. The exercises target growth in lean muscle tissue, strength, and muscular definition.

Super Sets Routine #3 – Back & Triceps

The back and triceps super set weight training routine exercises two medium sized muscle groups and includes both rhythmic and explosive exercises. The intent of the weight training routine is to promote rapid gains in muscle density, definition, and strength and is intended for intermediate and advanced weight trainers.

Super Sets Routine #4 – Back & Triceps

The super set back and triceps weight training routine targets a push and a pull muscle group and can be performed within a normal weight training session. The exercises included within the routine are both rhythmic and explosive and are intended to develop lean muscle tissue, muscular definition, and strength.

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