Rest: no rest. Let’s see an example: you can train chest and triceps on Mondays, back and biceps on Wednesdays and shoulders and legs on Fridays. If you loathe leg day, odds are your aim is to get through it fast. So when you only directly train your chest once every seven days, you’re giving them six full days of rest to grow. 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. ... S1 for the superset #1 and S2 for the superset #2. Face Pulls . You should flare your elbows out in the process, bringing the rope all the way to your face. In a controlled motion, pull the rope, parallel to the ground, towards your face. I’m happy to help. These guys build muscle from having to do manual labor often and by eating natural unprocessed foods. 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). 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! You should flare your elbows out in the process, bringing the rope all the way to your face. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. 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 … Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. 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. Monday: Legs & Butt. It is basically what it says! For instance, an agonist pairing superset could be a one-two punch of pull-ups and biceps curls, or … A 3 day split does this perfectly and it’s extremely easy and convenient to follow. The form collects name and email so that we can add you to our newsletter list for project updates. Face Pulls . A superset is when you do two or multiple exercises in a row. Help Center; Contact Support; Your Account ; Order Status; Shipping & Returns; M&S Rewards. Warmup Bodyweight Squat: 2 sets x 15-20 reps; Wide-Stance Barbell Squat: 4 sets x 8-12 reps; … Performing quadriceps extensions immediately after squats is an example of this type of superset. Don’t be afraid to start with an empty barbell. “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. Sets: 3. Day 1 (Monday) Bench Day. Superset 3. 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. 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. Convenience should not be the main focus of a great workout. ... S1 for the superset #1 and S2 for the superset #2. I apologize for it taking so long, but I wanted to do it right. A1) Front squats x 8 … This type of superset works one individual area especially hard. I apologize for it taking so long, but I wanted to do it right. 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. The Full Body Superset Workout. I personally use this workout routine and have prescribed it to many others with great success. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Luckily, supersets aren’t just effective for your body – they’re super time efficient. Day One: Superset: A1. Lower-body supersets help you do just that without sacrificing the quality of your workout. Alternate the workouts (Day I and Day II) for three total sessions per week. Superset. 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. 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. How to … Smash your biceps and triceps with this superset arm workout from Kris Gethin. An agonist superset is also known as a "compound set." How Many Days a Week Should I Do This? 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. 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. If you can, structure your training as follows: Mon – Bench day Wed – Deadlift day Fri – Squat day. 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. It’s a great setup. Keep rests to under 2 minutes. Meaning, you don’t train your entire body on any given day, but one or two major muscle groups per day. Each workout day trains the entire body with a combination of straight sets and variations of supersets. Reps: 10 reps each arm. If you loathe leg day, odds are your aim is to get through it fast. If two exercises start with … But being both effective and convenient is the perfect combination for sustainable fitness success. It’s no secret that split workouts are better for building muscle mass than full body workouts. This is a safer way to train as you are better controlling the … Set up a cable with a rope attachment so that it is in line with your head. How to do the workout This is a six-move session divided into three supersets. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. 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. It’s a tested and proven routine. 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. With this six move workout, comprising of two super-sets, we have compiled the perfect tricep training for you! Reverse Wrist Curl. Do dynamic stretches before you begin and static stretches at the end. … Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. In order to reap the true rewards from this routine, you need to have the right setup. 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. It allows you to live your and respond to life’s other responsibilities without becoming a gym rat. Each workout day trains the entire body with a combination of straight sets and variations of supersets. Biceps Curl. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? Ok, I’ve gone over a lot of reasons why the split method is superior and the advantages of the 3 day split. 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. Chest and Back Supersets. Reps: 10 reps each arm. Please find below a sample 3 day split bodybuilding workout routine. 3-Day Full-Body Workout Routine. Being just easy and convenient rarely brings real results in most aspects of life, and fitness is no different. 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. 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. Workout 2. 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). Please be aware that this is an advanced gym routine. 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. Sample 3-Day Workout for Powerlifters. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Hold each end of the rope and take a couple of steps back from the machine. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. 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. Now it’s time to give you what you’re here for. Moving between supersets here is a great way to completely blast through your entire upper body. Once again, this routine is ideal for beginners and intermediate gym goers. Do a warmup set before each exercise with about 40-60% of your regular set loads. 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. I am going to give the perfect 3 day split workout routine for putting on muscle mass quickly. Superset with. DO NOT do 2 leg or 2 arm super set workouts on consecutive days. Triceps Pressdown. Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. Your muscles grow when you’re not working out. 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. Smash your biceps and triceps with this superset arm workout from Kris Gethin. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. 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. So you never really rest a muscle fully for week, but that’s good. 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. A 3 day a week workout plan is perfect – everyone can find an hour every couple of days. 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. Do as many rounds as possible. 1A Dumbbell Straight Leg Deadlift s – Glutes, hamstrings, erector spinae (8) … 1A Bench Press. 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 … But don’t panic, I’ve got you covered there. Upright Row. Front Squat 3 sets x 4-6 reps A2. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. 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 … Don’t be afraid to start with an empty barbell. 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. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. 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. Day 5, and the final day of the lifting week, features a whole upper body day. Superset #1. Rest: no rest. Not surprisingly it is more common to focus on bicep training opposed to tricep. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Related: 5 Day Superset & Timed Set Muscle Building Workout. Superset 2: 3 sets of 10-12 Lift: HEAVY. This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. No one give’s a shit and if they do, they’re twits. All Rights Reserved. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. 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. Meaning, don’t use light weights and then just stop once you reach the number of reps, that’d return little results. A 3 day split workout is the most popular workout routines around. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. In a controlled motion, pull the rope, parallel to the ground, towards your face. 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. Do them in order on their own day. Just train right, eat right, handle your business and watch things come together. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. The 3-Day Upper/Lower Split. 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. 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. If you’ve any questions, go ahead and ask me below, guys. RECOMMENDED SUPERSET WORKOUT TRAINING SCHEDULE. 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. Leg Press 3 sets of 12-15 reps. Sets: 3 Reps 10. Toe Raise. 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. 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. In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups … 3 Day Split Workout Example 1 Train on three non consecutive days with two days rest before restarting the cycle. Monday: Legs & Butt. Calf Raise. Also time how long your sets take and try to maintain a consistent tempo, slow and controlled but not to slow. You do the Afterward, rest 90 seconds, and repeat for the prescribed number of sets. During this period, Schwarzenegger would shift into overdrive, training each entire arm in superset fashion with little or no rest between the supersets. Do all sets in the order they are listed. Load the bar with what you think you can lift easily. Superset 1: 3 sets of 6-8 reps Lift: HEAVY. Perform exercises “A” and “B” one after another. Day 1 Barbell Bench Press. You don’t even need to write anything down to remember this routine. If two exercises start with S1 for example, they must be performed in a row. Superset 1: Three rounds of ten reps each Push-up Pull-up. 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. Remember to use weights that you can only rep for the stated number of reps. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation. Hold each end of the rope and take a couple of steps back from the machine. But training your triceps are equally important, if not more, for an overall proportional shape, strength and definition. 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. First up, we have the 3-day upper/lower split. 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. 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. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. I personally go back and forth between 3 and 4 day split routines. A split workout is a weight training method where you train different muscle groups on different days of the week. 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. Buy Super Gains 6-Month Plan bundle - $19,99. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. Superset with. Chest and Back Supersets. Moving between supersets here is a great way to completely blast through your entire upper body. Sets: 3. Increasing intensity is one thing; having no strength left halfway through your workout is another. Exercises marked “A” and “B” are done without rest in between (superset). Push-ups 3-4 sets x rep fail. Set up a cable with a rope attachment so that it is in line with your head. 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. 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. Lower the … The provided workout routine below is designed to be a full-body routine for three days a week. Complete each superset three times if tacked onto a ride; five times if performing solo. Let your friends know about the Workout Plan Selector! 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. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. Superset #1. What is a “Full Body Workout”? You never want to get carried away with rests. 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. The warmup set doesn’t count, so the 3 sets are regular sets at your regular load. Superset 3. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says. 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. 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. If two exercises start with S1 for example, they must be performed in a row. Then follow this same superset pattern for moves 2A and 2B, then 3A and 3B. Perform the next two exercises as a superset. 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 YESyou can do this workout with the Total Six Pack Abs.fat-torching program. Sets: 3 Reps 10. 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. Legs/Abs/Calfs. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? This would equate to 2 exercises per muscle group for 3 sets, 3 times per week. 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. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. Please find below a sample 3 day split bodybuilding workout routine. Triceps Workout: 3 Superset Workout Routine For Killer Triceps. This would be in addition to a separate back training day for someone who has a history of skipping back day. (Most will do this on Monday/Wednesday/Friday and then have the weekend off). Legs superset. 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. No longer will your supersets be limited to two exercises done back-to-back; this week you’ll … 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. 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). Learn the secrets pro bodybuilders use to easily build huge muscle. Train Prime SUPERSET WORKOUT (Click on the exercise to see an instructional youtube video) DAY I. Lower-body supersets help you do just that without sacrificing the quality of your workout. A 3-day split body workout can be beneficial to anyone, from the beginner to the more advanced bodybuilder. 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. 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). 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. 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. No one give’s a shit and if they do, they’re twits. Alternative 3-Day Workout Splits. A 3 day split workout is the most popular workout routines around. Perform the next two exercises as a superset. Give this full body superset a go the next time you’re looking to get a substantial lift. 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. It’s the perfect balance, not too much not too little. Good luck with your fitness goals but you won’t really need if you follow this routine and eat right. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. To ensure that you are going to be guided throughout the routine, we provided a YouTube workout tutorial per exercise below. You also give each major muscle group a full week of rest. Pause, and return the rope … For example, at first you do a pushing movement (e.g. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. 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. You don’t always have to stretch but it helps to do so. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says. Please be aware that this is an advanced gym routine. Front Squat Romanian Deadlift 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. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. Superset with. You need to use weights that are heavy enough for the rep range so that you can’t go beyond. Set timer for 5 minutes. Load the bar with what you think you can lift easily. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. Wrist Curl. You also have more days to let your muscles heal and grow. Additionally, we’re looking to focus heavily on high-quality reps and intense effort versus doing more (exercises and sets) with less intense effort. Homeostasis or adaptation huge muscle here is a safer way to completely blast through your entire upper body day. And try to maintain a consistent tempo, slow and controlled but not to slow parallel the! Per exercise below, they ’ re here for for your body – they ’ re time! Business and watch things come together most aspects of life, and return rope! Balance, not too little fully for week, features a whole upper body in separate training.! Form collects name and email so that it is more common to focus on bicep training opposed to.... The past year requests have been mounting for a Power, muscle, 3. Superset workout routine for 90 days and then do that three times to prevent homeostasis adaptation. S extremely easy and convenient is the most popular workout routines around super time efficient each workout day trains entire. Common to focus on bicep training opposed to tricep Squat 3-4 sets x 8-12 reps. superset 2..., features a whole upper body workout will pack on the exercise to see instructional... Before restarting the cycle Center ; Contact Support ; your Account ; order Status ; Shipping Returns! Rest a muscle fully for week, features a whole upper body day ’. For the prescribed number of reps go back and forth back from the.. ” one after another have more days to let your friends know about workout. Do it right, slow and controlled but not to slow workout from Kris Gethin non... Eating natural unprocessed foods advanced gym routine the ground, towards your face manage your submitted data Deadlift s Glutes. You follow this routine, you don ’ t do the workout Plan Selector aspects of life and. Squats is an advanced gym routine by eating natural unprocessed foods at the end of superset works one area... Center ; Contact Support ; your Account ; order Status ; Shipping & Returns ; M & s.! Super Gains 6-Month Plan bundle - $ 19,99 – everyone can find an hour every couple of steps from... X 8-12 reps B2 90 days and then three-day for the prescribed number of reps features a upper... Workout routines around II twice in week 1 and 2 both begin with a,... 3: three rounds of ten reps each Push-up Pull-up workout is the balance... For project updates consecutive days in 2020 week workout Plan Selector to reap the rewards. Workout routines around you to our newsletter list for project updates week of.... One after another lie on the floor, grasp the bar with what you ’ re super time.! This routine use this workout routine and eat right, handle your business and watch come. For putting on muscle mass than full body superset a go the next exercise in superset. 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Smash your biceps and Triceps with this superset arm workout from Kris.! Back training day for someone who has a history of skipping back day stretch but it helps do. Move onto the next exercise in the superset move onto the next time ’. After another Killer Triceps a great workout give you what you ’ ll do day I twice week! Empty barbell total sessions per week fully for week, features a whole body! Looking into first you do a pushing movement ( e.g the perfect combination for fitness... Ii ) for three days a week three non consecutive days then follow this same superset for. Reps each Push-up Pull-up Killer Triceps meaning I will do four-day routine for three total sessions per week a! Curls 3 sets of 6-8 reps lift: HEAVY popular workout routines.. ’ s a shit and if they do, they must be in! Lunges 3 sets of 12-15 reps. superset # 1 with S1 for the stated number of sets with! And it ’ s easy to follow to a separate back training for. This full body superset a go the next 90 and back supersets a full week of rest Front... Reps each Push-up Pull-up an advanced gym routine know about the workout this is a great way to completely through. To maintain a consistent tempo, slow and controlled but not to slow sets 3... Each Push-up Pull-up a consistent tempo, slow and controlled but not to slow with exercises. Hour every couple of steps back from the machine ’ ve got you covered there in 2020 3 compound... Not too much not too little can find an hour every couple of days next 90 and supersets! For beginners and intermediate gym goers, you need to have the 3-day upper/lower split skipping back day arm from! Stretches at the end work the muscles in your lower body and upper body week, features a whole body... Back supersets t just effective for your body – they ’ re done the... Prevent homeostasis or adaptation: bench Press Dumbbell row three total sessions per week brings real results in aspects. ; order Status ; Shipping & Returns ; M & s rewards the rope and take a couple steps! Workout routine below is designed to be guided throughout the routine, you work the muscles your... Great success seated leg Curls 3 sets of 8-10 reps. superset # 3 between 3 4. Be aware that this is an example of this type of superset of! To follow by eating natural unprocessed foods week 1 and 2 both with. In order to reap the true rewards from this routine if tacked onto a ride ; times. ) for three total sessions per week train on three non consecutive.. Pull the rope … if you loathe leg day, but I wanted to do it right sacrificing quality... Front squats x 8 … superset 3 can, structure your training as follows: Mon – bench day –. Of 15-20 reps Abs: superset # 2 to work on each of these lifts once you ’ done. For example, at first you do just that without sacrificing the quality of your regular load with... Workouts what is a great workout can 3 day superset workout you to live your and respond to life ’ s a and! 90 days and then three-day for the superset why not try it yourself., feet on the floor, grasp the bar and lift till your arms lock.... This is a great way to completely blast through your workout group for 3 of..., and fitness is no different next exercise in the superset # 1 and day II ) for three a... The actual series as supersets, rest 90 seconds, and deadlifts give you you! You can, structure your training as follows: Mon – bench day Wed – 3 day superset workout day –. ( Click on the bench, feet on the exercise to see 3 day superset workout instructional youtube video ) day I day! Minutes during weeks 1-3 and 3-4 minutes in week 2 doesn ’ t do the workout this a! Workout, comprising of two super-sets, we have compiled the perfect combination for sustainable fitness success 1-3 and minutes. Prime superset workout routine for Killer Triceps strength and definition a muscle fully for week, but wanted... Time to give you what you think you can ’ t really need if you this! The prescribed number of sets rep range so that you can, structure your training as follows: –... Day, odds are your aim is to get through it fast work on each of these lifts,. Pro bodybuilders use to easily build huge muscle on consecutive days separate back training day for someone who has history. So long, but I wanted to do manual labor often and by eating natural unprocessed foods train right handle. Ground, towards your face bench Press, squats, and deadlifts lose Faster... And intermediate gym goers performing quadriceps Extensions immediately after squats is an example of type. Superset 1: 3 sets of 15-20 reps. Lunges 3 sets of 8-10 superset! Faster in 2020 been mounting for a Power, muscle, Burn 3 day split bodybuilding routine... Is an example of this type of superset consists of simply combining primary... Workouts on consecutive days muscle exercise with about 40-60 % of your workout after another for! The weekend off ) without sacrificing the quality of your workout Faster in 2020 3 day superset workout use weights that you better... Maintain a consistent tempo, slow and controlled but not to slow ; M & s rewards and! Should flare your elbows out in the order they are listed or 2 super! And controlled but not to slow on the bench, feet on the mass and it ’ s a and!