Friday, January 2, 2009

FUNK’S SUPERSET WEEK

As I've mentioned time and time again, the key to constant muscle growth and fat burn is continually shocking your body with different workouts and principles.

Supersetting is a fantastic way to keep your gym visits short and sweet.

There are different ways you can superset.

1. You can alternate exercises from two opposing muscle groups with little rest in between. Biceps and Triceps (SEE VIDEO BELOW FOR SAMPLE EXERCISE), Quads and Hamstrings or your Chest and Back

2. You can superset two exercises from the same muscle group with little rest in between. Biceps – Standing Barbell Curl and Concentration Curls

3. You can superset two exercises that work completely different muscle groups with little rest in between. Biceps and chest for example.

Below is my superset week that I will perform on a 5 day split once in a while to change up the flow. I use all 3 superset principles. Even my clients will use this as one of their 8 week workouts performed during my body transformation program.

Workout Tips
· Perform the below workouts 2 weeks straight
· Increase the weight from set to set and week to week
· Rest 30-45 seconds between sets
· Be intense and get the most of every minute in the gym
· Add cardio, abs and a healthy diet and nutrition plan to maximize muscle growth and fat burn


FUNK'S SUPERSET WEEK

MONDAY - CHEST and ABS

CHEST
1. Cable Crossover and Lying Dumbbell Press - 3 sets of 10 reps per exercise
2. Incline Dumbbell Bench Press and Incline Dumbbell Flyes - 3 sets of 10 per exercise
ABS
1. Lying Leg Raises and Lying Ab Crunch - 3 sets 10 reps per exercise


TUESDAY - QUADS, HAMS and CALVES

QUADS
1. Barbell Squat and Machine Leg Press - 3 sets of 10-12 reps per exercise
QUADS AND HAMS
1. Leg Extension and Leg Curls - 3 sets of 10 reps per exercise
CALVES
1. Seated Calf Raise and Standing Calf Raises - 3 sets of 10 reps per exercise


WEDNESDAY - SHOULDERS, TRAPS, ABS

SHOULDERS
1. Seated Dumbbell Press and Bent Over DB Lat Raises - 3 sets of 10 reps per exercise
2. Military Press and Side Lateral Raises - 3 sets of 10 reps per exercise
SHOULDERS AND TRAPS
1. DB Front Raises and Shrugs - 3 sets of 10 reps per exercise
ABS
1. Bicycle Kicks and Seated Leg Raises - 3 sets of 10 reps per exercise


THURSDAY - BACK AND CALVES

BACK
1. One Arm Dumbbell Row and Seated Row - 3 sets of 10 reps per exercise
2. Seated Pulldowns To Front and Reverse Pulldowns - 3 sets of 10 reps per exercise
CALVES
1. Standing Calf Raises and Seated Calf Raise - 3 sets of 10 reps per exercise


FRIDAY - BI'S, TRI'S AND FOREARMS

BI'S AND TRI'S
1. Seated Dumbbell Curl and Close Grip Bench Press -3 sets of 10 reps each exercise
2. Standing Dumbbell Curl and Triceps Pressdowns - 3 sets of 10 reps each exercise (see video)
3. Concentration Curl and Triceps Kickbacks - 3 sets of 10 reps each exercise
FOREARMS
1. Reverse Dumbbell Wrist Curl and Reverse Barbell Curl - 3 sets of 10 reps each exercise



STANDING ALTERNATE DUMBBELL CURL AND TRICEPS PRESSDOWNS - VIDEO

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