Super Sets

Super Sets Routines

back weight training

Super sets are an advanced weight training technique that is designed to more rapidly fatigue a single muscle group or a combination of muscle groups. Super sets can be performed using push muscle groups, pull muscle groups or a combination of the two.

To add a super set weight training session to your workout routine begin by determining whether you will be performing the super set on a single muscle group or a combination of 2 or more muscle groups.

The following example is intended to define the process of performing a super set routine across two primary muscle groups. More specifically, to perform a super set routine that works the biceps and triceps muscle groups within a single workout.

To begin, determine the exercises that you will be performing for both the biceps and triceps muscle groups. Once defined, perform one set of the first exercise for the first muscle group (i.e. biceps) followed by one set of the first exercise for the second muscle group (i.e. triceps) without rest in between the two sets.

Once completed, rest for 1 to 3 minutes and repeat the process until all sets for the first exercise for both muscle groups have been completed. Repeat the exact same process for the second exercise for both the biceps and triceps muscle groups. Repeat this process for the remaining exercises across both muscle groups in the same manner.

You may modify your super set routine and combine more than just two exercises across the two muscle groups. For example, let’s say that you are going to perform four exercises for biceps and four exercises for triceps. In addition, you are going to perform 3 sets per exercise for both biceps and triceps. In this example you would perform a set of the biceps exercise #1, triceps exercise #1, biceps exercise #2, triceps exercise #2, biceps exercise #3, triceps exercise #3, biceps exercise #4, and triceps exercise #4. Upon completion of one set for each of the four exercises for both the biceps and the triceps muscle groups, rest for 2 to 5 minutes. Thereafter, repeat in this exact same process until you have completed all sets for all exercises across both muscle groups.

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.

super sets back deltoids

Back & Deltoids

The back and deltoids super set routine provides an excellent upper body workout that combines a larger muscle with a set of smaller muscles. This routine provides both explosive and rhythmic exercises.

super sets back quadriceps

Back & Quadriceps

An upper and lower body workout, the back and quadriceps super set routine combines two larger muscle groups. Depending on the exercises chosen, this routine can support a high number of explosive exercises.

super sets back triceps

Back & Triceps

A back and triceps super set routine pairs a larger muscle group with a set of smaller muscle groups and can be completed in a reasonable time frame. Exercises will be both explosive and rhythmic.

super sets biceps triceps

Biceps & Triceps

A classic set of muscle groups to perform a super set routine on. In addition, an excellent routine for focusing on development of the arms. This routine can be performed on a tight schedule.

super sets chest back

Chest & Back

An upper body super set routine where each muscle group supports the other. The back and chest super set routine supports both explosive movements and rhythmic movements.

super sets chest biceps

Chest & Biceps

Another classic super set routine. The chest and biceps super set routine is extremely popular and time efficient to perform. typical exercises performed across the two muscle groups are rhythmic and explosive.

super sets chest hamstrings

Chest & Hamstrings

The chest and hamstrings muscle groups super set routine incorporates two larger muscle groups and can be aggressive to perform. This routine supports a high number of explosive exercises.

super sets chest trapezius

Chest & Trapezius

The chest and trapezius super set routine combines two mid-sized muscle groups and supports both explosive and rhythmic exercises. This super set combination works well together as an upper body workout.

super sets deltoids biceps

Deltoids & Biceps

The deltoids and biceps super set routine targets two groups of smaller muscles and can be performed in a reasonable time frame. The exercises for this super set routine are both explosive and rhythmic.

super sets deltoids trapezius

Deltoids & Trapezius

A classic pairing of muscle groups to perform a super set routine on. The deltoids and trapezius muscle groups support one another when performing the various exercises and provide a solid workout.

super sets hamstrings deltoids

Hamstrings & Deltoids

A solid upper and lower body workout routine. The hamstrings and deltoids super set routine combines a larger muscle group with a set of smaller muscles for both a rhythmic and explosive workout.

super sets hamstrings triceps

Hamstrings & Triceps

The hamstrings and triceps super set routine provides both rhythmic and explosive exercises across both muscle groups. This super set routine provides a solid upper and lower body workout.

super sets quadriceps biceps

Quadriceps & Biceps

A quadriceps and biceps super set routine targets both a larger and a smaller muscle group. This routine supports both rhythmic and explosive movements and works both the upper and lower portions of the body.

super sets quadriceps hamstrings

Quadriceps & Hamstrings

Super setting the quadriceps and hamstrings muscles, depending on the exercises chosen, can be fairly aggressive and readily support explosive type movements.

super sets quadriceps trapezius

Quadriceps & Trapezius

The quadriceps and trapezius super set routine work well together in that both muscle groups includes exercises that work the other. This super set routine supports both explosive and rhythmic exercise types.

super sets trapezius triceps

Trapezius & Triceps

A trapezius and triceps super set routine targets smaller muscle groups and can be performed in a reasonable time frame. The movements are rhythmic and explosive and do not pre-exhaust one another.

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