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Push Pull Superset Workout Plan
A superset is two exercises performed back
to back with minimal rest between exercises to increase workout intensity.
While supersetting can be performed on the same muscle group, this routine
uses the push-pull system for opposing muscle groups.
Make sure to move
as quickly as possible (we are talking a matter of seconds) between exercises
of the superset. Rest 1.5 to 2 minutes between supersets. Increase the
weight used whenever possible, but not at the expense of good form.
I would
not use this program for more than 3 consecutive weeks at a time because
of the higher intensity - move to a more moderate routine (straight sets)
after the 3 weeks to avoid overtraining and burnout.
As always try to get
at least 1.5 grams of protein per pound of bodyweight per day (example
- a 200 pound man needs at least 300 grams of protein per day) and at least
8 hours of sleep per night!
For those of you not familiar with a tibialis
raise - it is performed like a calf raise but your heels remain on the
floor and raise your toes instead - some gyms have specialized equipment
for the tibialis or you can use the cable crossover to add some resistance.
Here is a sample program, alternating heavy & light days, you may need
to tailor the program based on your own levels of recovery:
|
DAY |
EXERCISE |
SETS |
REPS |
|
MONDAY |
SS# 1 LEG PRESS SS#3 STANDING CALF RAISE |
3 SETS 3 SETS 3 SETS |
6-8 10-20 10-20 |
|
TUESDAY |
SS#1 BENT OVER ROWS SS#3 BEHIND THE NECK PRESS SS#4 CABLE CURLS (BICEP) |
3 SETS 3 SETS |
6-8 6-8 6-8 |
|
THURSDAY |
SS#1 HACK SQUATS |
3 SETS 3 SETS 3 SETS |
15 15 10-25 |
|
FRIDAY |
SS#1 INCLINE DUMBELL PRESS |
3 SETS 3 SETS 3 SETS 3 SETS |
15 15 15 15 |
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