Equipment: mainly dumbbells, but also chest-clamping, back-pulling and squatting equipment.
The actual meaning of superset is antagonist muscle superset training.
This method can be used as a training method to break through the plateau period and suddenly increase muscle. At the same time, when one muscle group is contracted and trained, the other muscle group has a passive stretching effect, creating a complementary effect between the antagonist muscles. It has a significant effect on comprehensively improving the strength of the muscles that oppose each other backward on both sides of the skeleton.
Time schedule: Training 4 times a week, every other day.
Suitable people: Those who have strength training foundation for more than one year.
Weight selection: Try to use heavy weight training, and control it between 6RM and 8RM.
Tip: The following super set combinations, each combination includes 2 actions, the two actions are performed alternately, and you rest after completing one combination. Rest for 90 seconds to 3 minutes each time. This program does not include core strength training.
Day 1: Chest and Back Super Group
Combination 1: 4 groups each
1. Heavy dumbbell bench press
2. Heavy weight seated rowing
Combination 2: 4 groups each
1. Incline dumbbell bench press
2. Pull-ups (or heavy weight pull-downs in front of the neck)
Combination 3: 4 groups each
1. Dumbbell fly
2. Dumbbell rowing
Dumbbell bench press
Seated Rope Row
Incline dumbbell bench press
Pull-ups
Dumbbell Fly
Dumbbell rowing
Day 2: Super group of front and rear legs
Combination 1: 6 groups each
1. Barbell squat
2. Barbell straight-leg deadlift
Combination 2: 4 groups each
1. Equipment leg flexion and extension
2. Equipment leg curl
Special combination: Dumbbell lunge forward and reverse combination (super set of concentric contraction and retreat training), 2 groups each
1. Dumbbell lunges
2. Dumbbell step back lunge
Barbell Squat
Stiff-leg deadlift
Leg flexion and extension
Seated leg curl
Lunge and walk
Day Three: Shoulder Superset
Combination 1: Super set of compound movements and isolation movements, 4 groups each
1. Dumbbell shoulder press
2. Dumbbell lateral raise
Combination 2: 4 groups each
1. Barbell front press
2. Barbell behind-the-neck press
Combination 3: 4 groups each
1. Dumbbell front raise
2. Dumbbell side raise
Dumbbell shoulder press
Side raise
Barbell front press
Lean over and raise horizontally
Day 4: Arm Super Set
Combination 1: 4 groups each
1. Alternate dumbbell curls
2. Heavy dumbbell arm extensions
Combination 2: 4 groups each
1. Dumbbell arm curl
2. Single-arm dumbbell arm extension
Combination 3: 4 groups each
1. Gantry steel wire bending
2. Gantry steel wire triceps press
Dumbbell alternating curls
Dumbbell extension
Dumbbell arm curl
Rope curl
triceps press
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