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Superset Weight Training Workout

Supersets are a common way to boost the intensity of your workouts. Supersetting is performing two sets of two opposing muscle groups back-to-back with no rest between sets. So for example, muscle groups you would superset together include: biceps and triceps; quadriceps and hamstrings; and chest and back.

What are the Benefits of Superset Training?

1. Increase Intensity. The only way to stimulate growth is to put your body through hell. Increasing your training intensity becomes more important as you become more experienced. Over the years, your muscles adapt to the stresses of working out, and will simply not respond if you don't train with more intensity. Supersetting is one way to achieve this.

2. Increased Blood Flow to the Area. This will increase the amount of nutrients to the muscle (recovery and growth), as well as testosterone and growth hormone (important for muscle growth and fat loss).

3. Faster Workout Times. Because of its time efficiency, supersetting is great if you are short on time. Remember, the more intensely you train, the less time you should workout. By definition, you can't train more intensely and longer. If your weight training workout is intense, you can't go for long periods, because you have nothing left! So if you're in a hurry, pick up the intensity big time.

Let's get to the goods...

Workout #1 - Chest, Back and Shoulders
Exercise Sets Reps
Dumbbell Bench Press to Dumbbell Bent-Over Rows 3 8-12
Seated Machine Press to Seated Machine Rows 3 8-12
Incline Smith Machine Press to Pull Ups 3 8-12
Front Raises to Rear Deltoid Raises 2 10
Barbell Military Presses 2 8-12

Workout #2 - Triceps, Biceps and Abs
Exercise Sets Reps
Tricep Dips to Standing Barbell Curls   2 Bench: 10 reps/Dips to failure
Lying Tricep Extensions w/ EZ Curl Bar to Spider Curls w/ EZ Curl Bar 3 8-12
Tricep Pressdowns w/ V Bar to Alternating Dumbbell Curls 3 8-12
Suspended Bench Sit-Ups 2 to failure
Machine Crunches 2 10
Hanging Leg Raises 2 10

Workout #3 - Legs (Quadriceps, Hamstrings, Calves)
Exercise Sets Reps
Leg Extensions to Leg Curls 3 8-10
Barbell Hack Squats to Stiff-Legged Deadlifts 3 8-10
Barbell Lunges to Good Mornings 3 8-10
Donkey Calf Raises 3 8-10
One-Legged Dumbbell Toe Raises 3 8-10

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