Superset Home Workout

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Introduction: Superset Home Workout

What is a superset? A superset is alternating sets of two different exercises that target opposing muscle groups with no rest in between. I love using this type of workout because it increases the intensity of my workout while also shortening the overall length. This is a time effective way to fit a good workout in your busy schedule. The types of exercises you do can easily be adjusted to whatever equipment you have (or don't have) at home.

Step 1: What Are Your Goals?

If you goal is to build muscle mass and tone your muscles, then you'll want to do more reps and sets with not as much intensity or weight. You should rest 1 minute in between sets. This is known as hypertrophy training.

If your goal is to increase how much weight you can lift, then you'll want to do fewer reps with higher intensity or weight. You should rest 3 minutes in between sets. This is known as strength training.

If your goal is to increase your muscles ability to work over longer time, then you'll want to do lots of reps with lighter weight. You should rest 30 seconds in between sets. This is known as endurance training.

Step 2: How to Do a Superset

A superset is alternating sets of two different exercises that target opposing muscle groups with no rest in between. Decide on the amount of reps and sets you would like to do for your workout. Then perform exercise A and immediately follow with exercise B then rest. That is one superset.

For example, I want to do 10 reps and 4 sets. I will do 10 bicep curls followed immediately by 10 triceps extensions. Then I'll rest for 1 minute. I will repeat that superset 3 more times for a total of 4 supersets.

Step 3: Arm Workouts

Each of these arm supersets targets the biceps first and then the triceps. There's no resting between sets of exercises, but take a rest after each superset. These are just some suggestions. Feel free to get creative with your workouts by adding in different arm exercises.

Equipment Free

  1. Hammer Curls
  2. Triceps Dips

Resistance Bands

  1. Reverse Bicep Curls
  2. Triceps Kickbacks

Gym Weights

  1. EZ-Bar Preacher Curl
  2. Dumbbell Skull Crushers

Step 4: Leg Workouts

Each of these leg supersets targets the quads first and then the glutes/hamstrings. There's no resting between sets of exercises, but take a rest after each superset. These are just some suggestions. Feel free to get creative with your workouts by adding in different leg exercises.

Equipment Free

  1. Reverse Lunge
  2. Glute Bridge

Resistance Bands

  1. Standing Leg Extension
  2. Donkey Kicks

Gym Weights

  1. Goblet Squat
  2. Barbell Deadlift

Step 5: Chest and Back Workouts

Each of these supersets targets muscles in the back first and then the chest. There's no resting between sets of exercises, but take a rest after each superset. These are just some suggestions. Feel free to get creative with your workouts by adding in different chest and back exercises.

Equipment Free

  1. Superman
  2. Pushups

Resistance Bands

  1. Standing Back Extension
  2. One Arm Chest Flys

Gym Weights

  1. Incline Dumbbell Row
  2. Barbell Bench Press
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