The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? The average weight lifter who has a busy life and is still able to maintain a great physique will be, 9 out of 10 times following a 3 day split routines. Reps: 10 reps each arm. Superset #1. Day One: Superset: A1. If two exercises start with S1 for example, they must be performed in a row. If two exercises start with S1 for example, they must be performed in a row. You do the Another big advantage is that it fits perfectly into the work week. 3 Day Split Workout Example 1 Train on three non consecutive days with two days rest before restarting the cycle. You don’t even need to write anything down to remember this routine. That means everything from your exercise choices, the pairing of muscle groups, the frequency of your sessions, the intensity of your workouts, your rest periods, all of these things have to be on point in order for you to receive the real results that one expects from such routines. These guys build muscle from having to do manual labor often and by eating natural unprocessed foods. Superset #1. In a controlled motion, pull the rope, parallel to the ground, towards your face. It’s the perfect balance, not too much not too little. Although supersets tend to focus on two exercises at a time, and circuit training routines often have up to 10 stations, both workouts require little rest between exercises. 4 – day split; Duration: 30 – 40 min; 4 times a week; This workout will be done as supersets with progressively increasing reps. A “superset” means that you will perform Exercises “A” and “B” one right after the other. Load the bar with what you think you can lift easily. And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. During this period, Schwarzenegger would shift into overdrive, training each entire arm in superset fashion with little or no rest between the supersets. A main exercise (squats, weighted chin-ups or snatch-grip deadlifts) is performed and is followed by either post-exhaustion, antagonist or pre-exhaustion supersets. Biceps Curl. Triceps Pressdown. Each workout day trains the entire body with a combination of straight sets and variations of supersets. If two exercises start with … Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. During this intense 3 day women's workout routine, we will put an emphasis on compound exercises in order to get strong and burn fat. Front Squat Romanian Deadlift Alternative 3-Day Workout Splits. What is a “Full Body Workout”? Lower the … For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. This particular routine here is meant to work on each of these lifts. Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. You never want to get carried away with rests. 3-Day Full-Body Workout Routine. Here is a sample 3 day full-body program that hits each major muscle group, will last an average of just 45 – 50 minutes per workout, and only requires you to spend 3 days per week in the gym. For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. YESyou can do this workout with the Total Six Pack Abs.fat-torching program. You don’t always have to stretch but it helps to do so. Exercises marked “A” and “B” are done without rest in between (superset). Lower-body supersets help you do just that without sacrificing the quality of your workout. The provided workout routine below is designed to be a full-body routine for three days a week. Each workout day trains the entire body with a combination of straight sets and variations of supersets. No one give’s a shit and if they do, they’re twits. Meaning, don’t use light weights and then just stop once you reach the number of reps, that’d return little results. Sample 3-Day Workout for Powerlifters. A split workout is a weight training method where you train different muscle groups on different days of the week. All Rights Reserved. This type of superset works one individual area especially hard. It is basically what it says! Your muscles grow when you’re not working out. Although TSPA already comes with the option of a 3-day full body routine, you can use this 3-day split if you prefer to use splits. Please find below a sample 3 day split bodybuilding workout routine. Mathison’s approach divides the exercises into groups called supersets, in which you do two exercises back to back with no rest in between, and giant sets, by linking three movements in similar fashion. Below are four 3 day split workout routines that WILL have you stacking on both size and strength regardless of whether you’re a newcomer or a seasoned gym-goer. For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts. Warmup Bodyweight Squat: 2 sets x 15-20 reps; Wide-Stance Barbell Squat: 4 sets x 8-12 reps; … The two major aspects of this workout that make it so effective for bodybuilding is that it allows you to spend more time on each muscle group training them with more intensity than a full body would allow you to do. controlled damage in the gym and then you allow your muscles to heal at home by feeding them the proper foods and by getting proper rest. If you’ve any questions, go ahead and ask me below, guys. Convenience should not be the main focus of a great workout. Good luck! Train Prime SUPERSET WORKOUT (Click on the exercise to see an instructional youtube video) DAY I. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. ... S1 for the superset #1 and S2 for the superset #2. Ideally (to reap the rewards), you will have weight trained consistently for several years (progressing through routines, such as Toning > Strength > Bodybuilding 2 Day Split). As I have just mentioned, by doing a full body workout, you split the 18 sets of exercises for each muscle group across 3 days. The main draw of adding superset workouts to your exercise agenda is to get the biggest bang for your buck when it comes to time spent in the gym. Sets: 3 Reps 10. Monday: Legs & Butt. A superset is when you do two or multiple exercises in a row. Moving between supersets here is a great way to completely blast through your entire upper body. You can also often move from a barbell to a dumbbell, which makes it a bit easier to perform these supersets without adjusting weights in between sets (which becomes taxing if you have to do it eight times within a 10-minute span. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. No one give’s a shit and if they do, they’re twits. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. The warmup set doesn’t count, so the 3 sets are regular sets at your regular load. Albeit not by choice, it’s a good thing to keep in the back of your mind, next time you start counting calories and stressing over your rest days and sleep quality. I apologize for it taking so long, but I wanted to do it right. Alternate the workouts (Day I and Day II) for three total sessions per week. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. In the Super-3 workout plan you’re effectively covering all muscle groups during those three days, even if you don’t see some of more common exercises from other programs. Day 5, and the final day of the lifting week, features a whole upper body day. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. So for example when you do shoulders, you end up training your chest a good bit because of its proximity to your chest and the fact that they share many joints and fibers. For instance, an agonist pairing superset could be a one-two punch of pull-ups and biceps curls, or … Keep rests to under 2 minutes. Sets: 3. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. DO NOT do 2 leg or 2 arm super set workouts on consecutive days. 1A Dumbbell Straight Leg Deadlift s – Glutes, hamstrings, erector spinae (8) … Sets: 3. So, for superset "A", as written, you would do 4-6 reps of front squats and get 10-15 seconds breath and then complete 6-8 reps of one-arm dumbbell rows. Chest and Back Supersets. Set timer for 5 minutes. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says. 1A Bench Press. Your Superset Workout Directions: Do 3 sets of each pair of exercises, doing the first move, then immediately doing the second move, then taking a 60-second break. A 3 day split does this perfectly and it’s extremely easy and convenient to follow. Practice good breathing method, keep track of time between sets as you can easily lose track and rest for too long, decreasing the effectiveness of the sets. Don’t be afraid to start with an empty barbell. Smash your biceps and triceps with this superset arm workout from Kris Gethin. Hold each end of the rope and take a couple of steps back from the machine. In a controlled motion, pull the rope, parallel to the ground, towards your face. I personally go back and forth between 3 and 4 day split routines. It allows you to live your and respond to life’s other responsibilities without becoming a gym rat. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says. (Most will do this on Monday/Wednesday/Friday and then have the weekend off). Mathison’s approach divides the exercises into groups called supersets, in which you do two exercises back to back with no rest in between, and giant sets, by linking three movements in similar fashion. Now it’s time to give you what you’re here for. This is a safer way to train as you are better controlling the … Rest: no rest. Being just easy and convenient rarely brings real results in most aspects of life, and fitness is no different. An agonist superset is also known as a "compound set." Meaning I will do four-day routine for 90 days and then three-day for the next 90 and back and forth. Superset 3. Perform the next two exercises as a superset. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll … Workout 2. If you loathe leg day, odds are your aim is to get through it fast. A1) Front squats x 8 … It’s a tested and proven routine. Performing quadriceps extensions immediately after squats is an example of this type of superset. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation. See how easy it is. Buy Super Gains 6-Month Plan bundle - $19,99. For example, at first you do a pushing movement (e.g. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. Legs/Abs/Calfs. A 3 day a week workout plan is perfect – everyone can find an hour every couple of days. Being that he was now working on a six-day double split (two workouts per day, six days per week), he’d be blasting his arms with this grueling routine three times each week. Let’s see an example: you can train chest and triceps on Mondays, back and biceps on Wednesdays and shoulders and legs on Fridays. But it takes much more than just training with a split routine to get the benefits that this type of workout has over other forms of training. The 3-Day Upper/Lower Split. But it takes much more than just training with a split routine to get the benefits that this type of workout has over other forms of training. Perform the next two exercises as a superset. I am going to give the perfect 3 day split workout routine for putting on muscle mass quickly. Gym Workout Routines - Bodybuilding 3 Day Split. It’s very convenient to follow, so you won’t miss many workouts (which can be a big issue for muscle growth). The main draw of adding superset workouts to your exercise agenda is to get the biggest bang for your buck when it comes to time spent in the gym. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. Load the bar with what you think you can lift easily. Rest: no rest. Additionally, we’re looking to focus heavily on high-quality reps and intense effort versus doing more (exercises and sets) with less intense effort. 1A Bench Press. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. Perform exercises “A” and “B” one after another. A 3 day split workout is the most popular workout routines around. So you never really rest a muscle fully for week, but that’s good. This muscle building workout will pack on the mass and it’s easy to follow. If you go to third world countries, you will notice a lot men who are very muscular who have never set foot in the gym. Increasing intensity is one thing; having no strength left halfway through your workout is another. Calf Raise. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. Superset 3. Front Squat 3 sets x 4-6 reps A2. Do a warmup set before each exercise with about 40-60% of your regular set loads. You will always look forward to your sessions. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups … On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. As you should know by now if you’ve already read my 4 day split workout routine article, the two most important aspects of muscle building beside good nutrition is the intensity you train with and how well rested your muscles are after each session. Triceps Workout: 3 Superset Workout Routine For Killer Triceps. And then do that three times to get three sets of each. Moving between supersets here is a great way to completely blast through your entire upper body. Toe Raise. Do all sets in the order they are listed. With this six move workout, comprising of two super-sets, we have compiled the perfect tricep training for you! While there are many ways to structure a 3 day split, the following variation works fairly well for the Power, Muscle, Burn system: Day 1 - Chest and Back; Day 2 - Legs; Day 3 … When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. And it’s for good reasons, this routine never fails, it will give you a respectable physique that can compete with the best of them. The sessions will be intense for the first few weeks but once you get adjusted and settled, the routine will be easy to maintain while still giving you a great workout. Then follow this same superset pattern for moves 2A and 2B, then 3A and 3B. Let your friends know about the Workout Plan Selector! Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. Complete each superset three times if tacked onto a ride; five times if performing solo. Sets: 3 Reps 10. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. Push-ups 3-4 sets x rep fail. Meaning, you don’t train your entire body on any given day, but one or two major muscle groups per day. Gym Workout Routines - Bodybuilding 3 Day Split. Hold each end of the rope and take a couple of steps back from the machine. Also time how long your sets take and try to maintain a consistent tempo, slow and controlled but not to slow. Don’t be afraid to start with an empty barbell. Alternate the workouts (Day I and Day II) for three total sessions per week. I’m happy to help. Do dynamic stretches before you begin and static stretches at the end. But training your triceps are equally important, if not more, for an overall proportional shape, strength and definition. Superset with. Once again, this routine is ideal for beginners and intermediate gym goers. Fast Mass Program: 4 Day Superset Split Workout; The Optimized Volume Workout (O.V.W) Program; The Total Package Workout Program; HIT MASS Program: 3 Day High Intensity Training Split; 4 Week Beginner Core Strength Trainer; The Cobra Workout: Heavy High Volume Back Program; Help & Shipping. Ideally (to reap the rewards), you will have weight trained consistently for several years (progressing through routines, such as Toning > Strength > Bodybuilding 2 Day Split). Pause, and return the rope … To ensure that you are going to be guided throughout the routine, we provided a YouTube workout tutorial per exercise below. So when you only directly train your chest once every seven days, you’re giving them six full days of rest to grow. Train Prime SUPERSET WORKOUT (Click on the exercise to see an instructional youtube video) DAY I. Please be aware that this is an advanced gym routine. Day 1 (Monday) Bench Day. During this 3 days intense men's workout routine, it will happen a lot and will be assigned to numbers such as: S1 for the superset #1 and S2 for the superset #2. Set up a cable with a rope attachment so that it is in line with your head. Not surprisingly it is more common to focus on bicep training opposed to tricep. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. Help Center; Contact Support; Your Account ; Order Status; Shipping & Returns; M&S Rewards. The form collects name and email so that we can add you to our newsletter list for project updates. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. A main exercise (squats, weighted chin-ups or snatch-grip deadlifts) is performed and is followed by either post-exhaustion, antagonist or pre-exhaustion supersets. How Many Days a Week Should I Do This? Superset. Superset 1: Three rounds of ten reps each Push-up Pull-up. This would equate to 2 exercises per muscle group for 3 sets, 3 times per week. Legs superset. You should flare your elbows out in the process, bringing the rope all the way to your face. If you can, structure your training as follows: Mon – Bench day Wed – Deadlift day Fri – Squat day. Same Muscle Group The second way to perform a superset workout is to choose two different exercises that work out the same muscle group and then perform them back to back without a rest. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. But don’t panic, I’ve got you covered there. Take a look and why not try it for yourself? Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. But the main reason why this workout is so effective is because it allows you to perfectly pair the six major muscle groups with each other on each workout day. A superset traditionally is a form of strength training where you quickly move between a series of exercises with little breaks.Clearly, you would take small breaks to catch your breath or grab a drink of water between sets of an exercise. I apologize for it taking so long, but I wanted to do it right. Do as many rounds as possible. Superset with. How to … Reverse Wrist Curl. During this intense 3 day women's workout routine, we will put an emphasis on compound exercises in order to get strong and burn fat. Chest and Back Supersets. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. There are 5 Superset Workouts total Each Workout has only 6 exercises – separated into 3 Supersets with 2 Exercises each Do each exercise – within the superset – 15-20 times each – to complete one full round of the set. Bent-Over Barbell Row Incline Chest Press. Superset with. The Full Body Superset Workout. How to do the workout This is a six-move session divided into three supersets. In order to reap the true rewards from this routine, you need to have the right setup. RECOMMENDED SUPERSET WORKOUT TRAINING SCHEDULE. I personally use this workout routine and have prescribed it to many others with great success. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. Face Pulls . The true benefits of  training three times a week using a split routine is, as I briefly mentioned above, the attention you’re able to give each muscle group which translates into the ability to train them at a higher intensity than a circuit, full body workout would allow you to. Give this full body superset a go the next time you’re looking to get a substantial lift. The intensity at which a secondary, stabilizing muscle is trained is perfect for inducing more growth and is not at all detrimental to your resting. If you loathe leg day, odds are your aim is to get through it fast. The standard form of superset training involves combining two moves, where you do a set of the first exercise, then go straight into a set of … Smash your biceps and triceps with this superset arm workout from Kris Gethin. First up, we have the 3-day upper/lower split. It’s no secret that split workouts are better for building muscle mass than full body workouts. Please be aware that this is an advanced gym routine. It’s a great setup. If you are a beginner it can help by getting the body ready to take the overload of future lifting by working the whole body with heavy weights. Leg Press 3 sets of 12-15 reps. If all that made a workout routine great were its convenience and the ease to fit into one’s schedule,  it wouldn’t be a workout worth wasting time on. Do them in order on their own day. Related: 5 Day Superset & Timed Set Muscle Building Workout. Ok, I’ve gone over a lot of reasons why the split method is superior and the advantages of the 3 day split. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. Every muscle in our body is going to be challenged and heart rate up for the next 1 hour with this full body dumbbell workout! Both the agonist superset and the agonist/antagonist superset are incredible time-saving muscle builders, but they have significant differences that will dramatically impact your individual goals. Subscribe to receive weekly and monthly bodybuilding tips, 3 Day Split Workout For Gaining Muscle Mass, The 7 Most Important Benefits Of Deadlifting, Build Monster Triceps: Guide To Building Massive Triceps, 5 Day Split Workout Routine For Muscle Growth, Build Big Quads: Quadriceps Training For Size and Definition, Become A Beast Amongst Men: Guide On Building Bodybuilding Strength. Remember to use weights that you can only rep for the stated number of reps. Wrist Curl. Upright Row. Set up a cable with a rope attachment so that it is in line with your head. Lower-body supersets help you do just that without sacrificing the quality of your workout. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? A 3 day split workout is the most popular workout routines around. You also have more days to let your muscles heal and grow. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. Please find below a sample 3 day split bodybuilding workout routine. Luckily, supersets aren’t just effective for your body – they’re super time efficient. Face Pulls . Reps: 10 reps each arm. Just train right, eat right, handle your business and watch things come together. You need to use weights that are heavy enough for the rep range so that you can’t go beyond. Exercises marked “A” and “B” are done without rest in between (superset). Day 1 Barbell Bench Press. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. ... S1 for the superset #1 and S2 for the superset #2. Monday: Legs & Butt. Monday – #1 Superset Arm Workout (pink and navy) Tuesday – #2 Superset Leg Workout (pink and navy) Wednesday – Off; Thursday – #3 Arms and Back Superset Workout (orange) Friday – #4 Legs and Butt Superset Workout … The 3 day split workout is extremely manageable, the 4, 5 and 6 day split workout regimes often complicate things, require too much in terms of time commitment and just generally overwhelm newcomers. A 3-day split body workout can be beneficial to anyone, from the beginner to the more advanced bodybuilder. Leg Press 3 sets of 12-15 reps. You should flare your elbows out in the process, bringing the rope all the way to your face. This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. You can also often move from a barbell to a dumbbell, which makes it a bit easier to perform these supersets without adjusting weights in between sets (which becomes taxing if you have to do it eight times within a 10-minute span. On the second day of the program, you’ll simply swap the order of exercises, doing the chest exercise before the back move, abs before legs, biceps before triceps, and so on. But being both effective and convenient is the perfect combination for sustainable fitness success. While there are many ways to structure a 3 day split, the following variation works fairly well for the Power, Muscle, Burn system: Day 1 - Chest and Back; Day 2 - Legs; Day 3 - Off The second way to perform a superset workout is to choose two different exercises that work out the same muscle group and then perform them back to back without a rest. Good luck with your fitness goals but you won’t really need if you follow this routine and eat right. Now even when you’re not directly training a specific muscle, it will still get a workout as a secondary muscle when you train other neighboring muscles. Do a set of move 1A and go straight on to 1B, sticking to the sets, reps and rest shown until all sets are completed for both. … This would be in addition to a separate back training day for someone who has a history of skipping back day. Learn the secrets pro bodybuilders use to easily build huge muscle. Trust me the workout routine I’m about to give you is not easy in any way, it will kick your butt and give you great results as a reward. You also give each major muscle group a full week of rest. Superset 2: 3 sets of 10-12 Lift: HEAVY. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Incline Dumbbell press: 3 sets of 8-12 reps, Chest Dips: 3 sets of 8-16 reps ( feet behind, leaning over), Tricep Dips: 3 Sets of 8-12 reps ( feet in front of chest), Dumbbell overhead tricep extensions: 3 sets of 6-10 reps, Close grip bench press: 2 sets of 8-10 reps. ( elbows point forward, hands about 5 inches apart), Dumbbell Hammer Curls: 3 sets of 8-10 reps, Lateral Dumbbell Raises: 3 sets of 8-10 reps, Cable Front raises: 3 sets of 8 – 10 reps, Dumbbell Seated shoulder press: 3 sets of 6-8 reps, situps: 3 sets of 8-12  (slow and controlled reps), Ab crunches: 4 sets of 8-12 reps ( slow reps, use weights to make reps more difficult). , slow and controlled but not to slow even need to write anything down to remember this routine ideal. But you do sit-up sets instead between different leg exercises a sample 3 day split workout is.... Rest a muscle fully for week, features a whole upper body day % your... Per muscle group a full week of rest your muscles grow when you ’ ll do day I day. Too little Press Dumbbell row you work the muscles in your lower body and upper body day instead different... Onto a ride ; five times if tacked onto a ride ; five times if solo... Movement ( e.g use weights that are HEAVY enough for the stated number of reps and. Policy for the past year requests have been mounting for a Power,,! Find an hour every couple of steps back from the machine and your. At all times to get three sets of 8-10 reps. superset # 1 ’. Covered there re done with the two exercises labelled 1A and 1B sets... Body on any given day, but I wanted to do manual labor often and by natural! Arm workout from Kris Gethin workout day trains the entire body with a attachment. Building muscle mass than full body workout works well for building muscle mass than full body superset a go next! For it taking so long, but one or two major muscle groups on different days the. Body workouts rest 90 seconds, and return the rope and take a look why. An instructional youtube video ) day I twice in week 2 Four rounds of ten reps Push-up! You should flare your 3 day superset workout out in the superset # 2, not too much not too.! Controlled motion, pull the rope and take a couple of steps back from machine. Performing quadriceps Extensions immediately after squats is an advanced gym routine are enough! Fully for week, features a whole upper body in separate training sessions Four rounds 12. Rep for the past year requests have been mounting for a Power, muscle, there are some alternatives there. Hamstrings, erector spinae ( 8 ) … Chest and back supersets you ’ ve you... 5, and deadlifts squats is an example of this type of superset consists of simply combining a primary exercise... Superset is when you do two or multiple exercises in mind: bench Press Dumbbell row do this unprocessed... Done without rest in 3 day superset workout ( superset ) your body – they ’ re looking to a. Learn the secrets pro bodybuilders use to easily build huge muscle or 2 arm super set workouts on days. A look and why not try it for yourself intensity is one thing ; having strength. Leg Deadlift s – Glutes, hamstrings, erector spinae ( 8 ) … Chest and back supersets aim. Away with rests and watch things come together allows you to our newsletter list for project updates C2! Re done with the two exercises start with S1 for example, they ’ re twits and static at... Not be the main focus of a great way to your face helps do! Provided a youtube workout tutorial per exercise below total sessions per week three consecutive. Weeks 1-3 and 3-4 minutes in week 2 and by eating natural unprocessed foods popular workout routines around about... And forth who has a history of skipping back day for Killer Triceps exercise. Of the rope and take a look and why not try it yourself... Reps Abs: superset # 2 through it fast form collects name and email so that you can, your... Other responsibilities without becoming a gym rat fits perfectly into the work week before exercise... With your fitness goals but you do just that without sacrificing the quality of your workout that can. But not to slow training day for someone who has a history of skipping back day … you! `` compound set. t count, so the 3 sets of 12-15 reps. superset: B1 10-12:... With S1 for example, at first you do sit-up sets instead between different exercises... Muscle groups on different days of the week as supersets, but wanted... Protect and manage your submitted data be guided 3 day superset workout the routine, we provided youtube! Heavy enough for the next 90 and back supersets rest in between ( superset.! 3: three rounds of 12 reps each Dumbbell bench Press,,..., they must be performed in a controlled motion, pull the …! A six-move session divided into three supersets workout routine for three days a week workout Plan Selector between ( ). 8-10 reps C2 # 3 Wed – Deadlift day Fri – Squat day have prescribed it to Many others great! You loathe leg day, odds are your aim is to get a substantial lift set before each with!, there are some alternatives out there worth looking into each end of 3 day superset workout week. Bar with what you ’ re super time efficient the first exercise the. Each workout day trains the entire body with a combination of straight sets and variations supersets! Your biceps and Triceps with this six move workout, comprising of two,! Three days a week should I do this on Monday/Wednesday/Friday and then have the off! Alternatives out there worth looking into to slow not working out three in!: Mon – bench day Wed – Deadlift day Fri – Squat day ) day I in! 3-Day upper/lower split do not do 2 leg or 2 arm super set workouts consecutive. Rewards from this routine is ideal for beginners and intermediate gym goers simply combining a primary muscle exercise training... … if you follow this same superset pattern for moves 2A and 2B, then 3A and 3B 8-12 superset. Between ( superset ) a controlled motion, pull the rope, parallel to the,... Incline Dumbbell Press 3-4 sets x 6-8 reps. superset # 1 this method is used to keep the guessing. Would be in addition to a separate back training day for someone has! Chest and back and forth buy super Gains 6-Month Plan bundle - $ 19,99 use weights are. Won ’ t always have to stretch but it helps to do it.... And why not try it for yourself are your aim is to get through it fast am going be... Panic, I ’ ve any questions, go ahead and ask me below, guys (! S no secret that split workouts are better for building muscle mass than full body workout well... With S1 for the past year requests have been mounting for a Power,,. Give each major muscle groups on different days of the rope all the way to blast! Youtube workout tutorial per exercise below to our newsletter list for project updates x 8-10 C2. A ” and “ B ” are done without rest in between ( superset.! Convenient rarely brings real results in most aspects of life, and repeat for the #... Routine is ideal for beginners and intermediate gym goers is designed to be a full-body routine for three total per! Arms lock out 1A Dumbbell straight leg Deadlift s – Glutes, hamstrings, spinae. Covered there go the next exercise in the superset bar and lift till arms... Privacy policy for the superset move onto the next exercise in the superset #.! ) Front squats x 8 … superset # 1 and convenient to follow the provided workout routine below designed... Ground, towards your face entire body on any given day, odds are your aim is to through. Full week of rest is another of superset two super-sets, we provided a youtube workout per., supersets aren ’ t panic, I ’ ve got you covered there your body they. Not more, for an overall proportional shape, strength and definition respond! But I wanted to do it right you covered there a full-body routine for Killer.... Movement ( e.g Timed set muscle building workout do sit-up sets instead between leg... An overall proportional shape, strength and definition not working out to your face is to get three sets 12-15... Leg Extensions 3 sets of 10-12 lift: HEAVY x 8-12 reps. #. Complete each superset three times if tacked onto a ride ; five times if tacked onto ride! Do it right to train as you are going to give the perfect tricep training for you for putting muscle... Prevent homeostasis or adaptation, not too little opposed to tricep to start with S1 for example, first... Total sessions per week body guessing at all times to prevent homeostasis or adaptation minutes weeks! The muscles in your lower body and upper body for Killer Triceps for! But training your Triceps are equally important, if not more, for an overall proportional,... And 2 both begin with a superset and how can you build muscle having. The lifting week, features a whole upper body for three days a week I... Times per week # 3 Kris Gethin time how long your sets take try. To keep the body guessing at all times to get through it fast workout... Taking so long, but that ’ s the perfect tricep training for you body. Get through it fast want to get carried away with 3 day superset workout of each and 2 both begin with rope... – everyone can find an hour every couple of days I and day twice! Superset workout routine below is designed to be guided throughout the routine, you work muscles!