Super-Set Program & 3-Day Sample

Many people tend to stay with the same routine for a long time because they are comfortable with it. However, keeping the body guessing on what's coming next will influence your body to respond and adapt to the stress. Changing your workout regularly within your capabilities is very important if you want to keep improving and reach your goals.

Try this 3-day superset sample to change things around. We'll focus on muscles hypertrophy and high intensity interval training with high reps. It is a form of interval training with  a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. It is important to perform full range of motion with proper control of the movement. This will help your mobility and slow-twitch muscle activation, so don’t go too heavy on this routine and move slowly with well-controlled movement.

Before performing the workout, start off with a warm-up of your choice (i.e., dynamic or 10 minute cardio) and a quick abs circuit of 4 core exercises of your choice. 

Here is my favourite core circuit of 4 exercises. 

  1. Hanging leg raises: 15 reps
  2. Reverse bicycle: 20 reps
  3. Reverse crunch: 25 reps
  4. Crunch: 30 reps
  5. Plank: 30-45 second hold

* Repeat 2 more times                                                                                                                                                                     

DAY 1: Chest and Biceps

Circuit 1

Barbell Bench Press

Sets: 20,15,12,10,5,8,12

Superset with:

Barbell Bicep Curls

Sets: 20,15,12,10,5,8,12

Rest 50 seconds than repeat THREE more times. 

Circuit 2

Dumbbell Incline Press

Sets: 12,10,10,10

Superset with:

Hammer Curls

Sets: 12,10,10,10

Rest 50 seconds than repeat THREE more times.

 

 

Circuit 3

DB Chest Flys

Sets: 10,10,10,10

Superset with

Preacher Curls

Sets: 10,10,10,10

Rest 50 seconds than repeat THREE more times.

DAY 2: Back and triceps

Circuit 1

Chin Up

Sets: 20,15,12,10,5,8,12

Superset with:

Neutral Grip Triceps Extension

Sets: 20,15,12,10,5,8,12

Rest 50 seconds than repeat THREE more times.

Circuit 2

Low Row

Sets: 12,12,10,10

Superset with:

V-bar Triceps Extension

Sets: 12,12,10,10

Rest 50 seconds than repeat THREE more times.

Circuit 3

One Arm Row

Sets: 10,10,10,10

Superset with:

Bench Dips

Sets: 10,10,10,10

Rest 50 seconds than repeat THREE more times.

Day 3: Legs and Shoulder

Circuit 1

Back Squat

Sets: 20,15,12,10,5,8,12

Superset with

Neutral Grip Push Press

Sets: 20,15,12,10,5,8,12

Rest 50 seconds than repeat THREE more times.

Circuit 2

Reverse Lunges

Sets: 10,10,10,10

Superset with:

Barbell Upright Row

Sets: 10,10,10,10

Rest 50 seconds than repeat THREE more times.

Circuit 3

Goblet Squat

Sets: 12,12,12,12

SuperSet with

Front Dumbell Raise

Sets: 12,12,12,12

Rest 50 seconds than repeat THREE more times.

Perform this workout for 3 days during a week; you can choose to do it on consecutive days or non-consecutive days. Remember to keep shocking your body; that's what really counts. Your muscles don’t react to how many reps your are performing, they react to the amount of stress!

Try this workout with a friend to make it more fun and a bit competitive. 

Eat, Move, Live Mindfully

Martin Garneau
NSCA-CPT