A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B. But there’s a better way to hit the love handles than hundreds of side crunches or broomstick twists. A2. Walking Lunge, Split Squat, Squat, or other exercise that's demanding on the quads; While each of the A2 exercises hit the "posterior chain" to some degree, they also all hammer the snot out of the quads. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. . . For instance, it's common to superset biceps and triceps exercises, alternating between curls and rope push-downs. Split Squat – Superset w/ 4. Upper body pull. Between supersets, you get a minute to recover, but pause the video and take more time if needed. 8-10 (each leg) 45-Degree Back Ext. A2. 4: 8-10: 3. She prefers to use the Smith machine for her Zercher squats for added stability. 3° SUPERSET SPLIT SQUAT PUSH PRESS LONG JUMP SQUAT 4° SUPERSET SNATCH PLYOMETRIC PULSES LUNGE..... # fitboy # lovenature #lugano # beautifulplace # travelswiss # travel #lungesandsquats # resistence # lungesandsquats # lugano # natureworkout # montain # motivation # personaltrainer # fitnessmotiva # lifestyle # instagood # postura # gymlife # gymmotivation # … You’ll be doing 10 backs squats with a barbell and a 20-second side plank on each side. Most gym rats love to target the obliques. Although these exercises are quad dominant, they still hit the glutes quite well. You simply hold a weight on one side of your body at a time. You perform one set of bench press followed immediately by a set of chin-ups. Time Efficient . The abdominal muscles respond well to supersets, circuits and even tri-sets so you could superset similar exercises such as leg raises and decline sit-ups or exercises that work the abs and obliques such as crunches with side bends. It is what it is. Supersets for Strength. Alternatively, a non-competing superset can look like this: A1. 4. 3- Day Split; Duration: 30 – 50 minutes ; 3 times a week; 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. Dec 12, 2012 Beth Bischoff. Superset 3: Side Planks and Split Squats. To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. Superset standing calf raise with leg extension. One of the oldest and most famous of all old school bulking routines by far is the "Super Squats" program, which centers around high rep squats. Benefits. For example, if you miss out on back and biceps day, adjust your next workout to include those muscle areas. Bulgarian split squat; Dumbbell or barbell lunge; Dumbbell stepup; Leg extension; SUPERSET B (Hamstring-dominant) Glute bridge; Cable glute kickback; Hyperextension ; Machine kneeling leg curl; Seated leg curl Shot on location at Matrix Fitness Club, Astoria, NY. 1️⃣ 3 sets of 12 | squat to split squat complex... squat, stay low and move to the side, split squat and back to the center. Supersets in strength-focused training aren't as popular as they are for hypertrophy and fat-loss training, but that doesn't mean they can't work well here. Then, as your chest muscles get ready for the next bench press set, you can bang out a set of squats! The Fast Mass program is a 4 day split composed entirely of supersets. Power pairings can be useful … But there’s a better way to hit the love handles than hundreds of side crunches or Russian twists. 8-10. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. Lots of time under tension here I do 6 split squats on each side for 12 complete reps 2️⃣ SUPERSET | 3 sets of 10 lying side leg lifts to 10 leg lift circles. Superset 2: Zercher Squat and Hip Thrust "I love this superset because it targets the quads first, then the glutes," explains Stern. Bulgarian Split Squats are very easy to learn, and once you've got the motion down, they're pretty hard to mess up. Pairing Power "Full-body workouts are my go-to method when life gets hectic." You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. SUPERSET 2: Bulgarian Split Squat. How to Do It. Es sind in den Standard Trainingsplänen nicht alle Übungen enthalten … Superset It. SEE ALSO: Whitney Wiser’s Stronger, Leaner Legs Workout. Simply transition from a barbell back squat in the rack to a barbell push press in that same rack. with Band. Antagonist Superset Tips, Tricks, And Tactics. You can superset squats and stiff-legged deadlifts, leg presses with leg curls, and leg extensions with glute ham raises, among others. Romanian Deadlift. 8-10. Upper body push. Whatever the case, while there’s the Rear Foot Elevated Split Squat camp (doesn’t roll off the tongue so easily), most people refer to the exercise as Bulgarian split squats. For the last superset, you have the upper body push and pull. To unlock the full power of this athleticism-enhancing superset, it's important to use the proper volume, load and box height. Squat (Heels Elevated) Superset w/ 4. Superset goblet squat with cable pull thru. Hip hinge. It is common to gain 20-30 pounds of bulk in as little as 6-8 weeks with this full body routine. 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