For instance, an agonist pairing superset could be a one-two punch of pull-ups and biceps curls, or … What is a “Full Body Workout”? With an upper/lower split, you work the muscles in your lower body and upper body in separate training sessions. Reps: 10 reps each arm. Alternative 3-Day Workout Splits. 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. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? 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. Calf Raise. You should flare your elbows out in the process, bringing the rope all the way to your face. Lower-body supersets help you do just that without sacrificing the quality of your workout. I’m happy to help. Face Pulls . 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). Lower the … 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. Complete each superset three times if tacked onto a ride; five times if performing solo. First up, we have the 3-day upper/lower split. It is basically what it says! No longer will your supersets be limited to two exercises done back-to-back; this week you’ll … Warmup Bodyweight Squat: 2 sets x 15-20 reps; Wide-Stance Barbell Squat: 4 sets x 8-12 reps; … 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). If two exercises start with … Legs/Abs/Calfs. Learn the secrets pro bodybuilders use to easily build huge muscle. Not surprisingly it is more common to focus on bicep training opposed to tricep. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. Perform the next two exercises as a superset. Face Pulls . Once again, this routine is ideal for beginners and intermediate gym goers. Monday: Legs & Butt. The warmup set doesn’t count, so the 3 sets are regular sets at your regular load. But training your triceps are equally important, if not more, for an overall proportional shape, strength and definition. A split workout is a weight training method where you train different muscle groups on different days of the week. Meaning I will do four-day routine for 90 days and then three-day for the next 90 and back and forth. 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. If you loathe leg day, odds are your aim is to get through it fast. Performing quadriceps extensions immediately after squats is an example of this type of superset. 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. Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. (Most will do this on Monday/Wednesday/Friday and then have the weekend off). Afterward, rest 90 seconds, and repeat for the prescribed number of sets. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. 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. 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. Superset 2: 3 sets of 10-12 Lift: HEAVY. Sets: 3. Exercises marked “A” and “B” are done without rest in between (superset). ... S1 for the superset #1 and S2 for the superset #2. Moving between supersets here is a great way to completely blast through your entire upper body. 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. Superset 3: Three rounds of 12 reps each Dumbbell fly Machine lat pulldown. 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. Alternate the workouts (Day I and Day II) for three total sessions per week. I am going to give the perfect 3 day split workout routine for putting on muscle mass quickly. Do a warmup set before each exercise with about 40-60% of your regular set loads. Seated Leg Curls 3 sets of 12-15 reps. Superset #3. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. Set up a cable with a rope attachment so that it is in line with your head. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. Legs superset. Sets: 3. 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. Lower-body supersets help you do just that without sacrificing the quality of your workout. Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. Reverse Wrist Curl. The form collects name and email so that we can add you to our newsletter list for project updates. Sets: 3 Reps 10. Leg Press 3 sets of 12-15 reps. 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. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. You also give each major muscle group a full week of rest. Wrist Curl. On leg days you don’t do the actual series as supersets, but you do sit-up sets instead between different leg exercises. 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. You never want to get carried away with rests. Front Squat 3 sets x 4-6 reps A2. Please be aware that this is an advanced gym routine. A 3 day split workout is the most popular workout routines around. I personally go back and forth between 3 and 4 day split routines. Smash your biceps and triceps with this superset arm workout from Kris Gethin. Day 1 (Monday) Bench Day. Give this full body superset a go the next time you’re looking to get a substantial lift. To ensure that you are going to be guided throughout the routine, we provided a YouTube workout tutorial per exercise below. Then follow this same superset pattern for moves 2A and 2B, then 3A and 3B. Please be aware that this is an advanced gym routine. Luckily, supersets aren’t just effective for your body – they’re super time efficient. Superset 2: Four rounds of 12 reps each Dumbbell bench press Dumbbell row. 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. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. So you never really rest a muscle fully for week, but that’s good. 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. Biceps Curl. I apologize for it taking so long, but I wanted to do it right. Also time how long your sets take and try to maintain a consistent tempo, slow and controlled but not to slow. Do all sets in the order they are listed. Once you’re done with the first exercise in the superset move onto the next exercise in the superset. It’s a tested and proven routine. Please find below a sample 3 day split bodybuilding workout routine. Increasing intensity is one thing; having no strength left halfway through your workout is another. If you can, structure your training as follows: Mon – Bench day Wed – Deadlift day Fri – Squat day. Superset 1: Three rounds of ten reps each Push-up Pull-up. 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. Bent-Over Barbell Row Incline Chest Press. Chest and Back Supersets. 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 … This type of superset consists of simply combining a primary muscle exercise with an assisting muscle exercise. An agonist superset is also known as a "compound set." 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. 1A Dumbbell Straight Leg Deadlift s – Glutes, hamstrings, erector spinae (8) … Triceps Workout: 3 Superset Workout Routine For Killer Triceps. 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. Let your friends know about the Workout Plan Selector! You do the And then do that three times to get three sets of each. Toe Raise. How to do the workout This is a six-move session divided into three supersets. Moving between supersets here is a great way to completely blast through your entire upper body. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? Sample 3-Day Workout for Powerlifters. 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. When powerlifting, you train with three exercises in mind: Bench press, squats, and deadlifts. Although TSPA already comes with the option of a 3-day full body routine, you can use this 3-day split if you prefer to use splits. You don’t even need to write anything down to remember this routine. 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. If you’ve any questions, go ahead and ask me below, guys. 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. I apologize for it taking so long, but I wanted to do it right. 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. Chest and Back Supersets. RECOMMENDED SUPERSET WORKOUT TRAINING SCHEDULE. All Rights Reserved. … A 3-day split body workout can be beneficial to anyone, from the beginner to the more advanced bodybuilder. I personally use this workout routine and have prescribed it to many others with great success. Push-ups 3-4 sets x rep fail. 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. Superset with. Superset. Pause, and return the rope … Superset 3. 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. Day 1 Barbell Bench Press. Day One: Superset: A1. Triceps Pressdown. Let’s see an example: you can train chest and triceps on Mondays, back and biceps on Wednesdays and shoulders and legs on Fridays. Each workout day trains the entire body with a combination of straight sets and variations of supersets. It allows you to live your and respond to life’s other responsibilities without becoming a gym rat. Another big advantage is that it fits perfectly into the work week. Alternate the workouts (Day I and Day II) for three total sessions per week. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation. 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. In a controlled motion, pull the rope, parallel to the ground, towards your face. It’s very convenient to follow, so you won’t miss many workouts (which can be a big issue for muscle growth). Ok, I’ve gone over a lot of reasons why the split method is superior and the advantages of the 3 day 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. Hold each end of the rope and take a couple of steps back from the machine. 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 Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. You should flare your elbows out in the process, bringing the rope all the way to your face. But being both effective and convenient is the perfect combination for sustainable fitness success. Additionally, we’re looking to focus heavily on high-quality reps and intense effort versus doing more (exercises and sets) with less intense effort. Workout 2. Upright Row. Take a look and why not try it for yourself? Gym Workout Routines - Bodybuilding 3 Day Split. Set up a cable with a rope attachment so that it is in line with your head. Meaning, you don’t train your entire body on any given day, but one or two major muscle groups per day. Meaning, don’t use light weights and then just stop once you reach the number of reps, that’d return little results. Superset with. For example, at first you do a pushing movement (e.g. Buy Super Gains 6-Month Plan bundle - $19,99. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says. Sets: 3 Reps 10. Superset #1. 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. Rest: no rest. A superset is when you do two or multiple exercises in a row. This type of superset works one individual area especially hard. 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. Keep rests to under 2 minutes. For the past year requests have been mounting for a Power, Muscle, Burn 3 day split variation. You also have more days to let your muscles heal and grow. So when you only directly train your chest once every seven days, you’re giving them six full days of rest to grow. Stiff Legged Dead-lifts 3 sets of 15-20 reps. Lunges 3 sets of 15-20 reps Abs: Superset #1. The Full Body Superset Workout. You need to use weights that are heavy enough for the rep range so that you can’t go beyond. 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. Just train right, eat right, handle your business and watch things come together. 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. 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. How Many Days a Week Should I Do This? Reps: 10 reps each arm. Load the bar with what you think you can lift easily. Your muscles grow when you’re not working out. Gym Workout Routines - Bodybuilding 3 Day Split. Although the 3-day full body workout works well for building muscle, there are some alternatives out there worth looking into. YESyou can do this workout with the Total Six Pack Abs.fat-torching program. Do them in order on their own day. Good luck! Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. Do dynamic stretches before you begin and static stretches at the end. If two exercises start with S1 for example, they must be performed in a row. Do as many rounds as possible. 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. 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. In order to reap the true rewards from this routine, you need to have the right setup. “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. 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. See how easy it is. A 3 day split workout is the most popular workout routines around. 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. 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. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. 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 … 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. During this period, Schwarzenegger would shift into overdrive, training each entire arm in superset fashion with little or no rest between the supersets. So you’ll do Day I twice in Week 1 and Day II twice in Week 2. 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. 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. Now it’s time to give you what you’re here for. 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. The 3-Day Upper/Lower Split. For 90 days and then three-day for the full story on how we protect and manage submitted... Your entire upper body Press, squats, and return the rope all the way to your face youtube tutorial! Workout routines around be a full-body routine for Killer Triceps if they do, they must be in... The prescribed number of sets, you don ’ t really need if you loathe leg day, odds your! Exercise below luck with your head muscles heal and grow if two labelled... Do that three times if performing solo comprising of two super-sets, we provided a youtube workout tutorial per below., if not more, for an overall proportional shape, strength and definition,. Three non consecutive days with two days rest before restarting the cycle Chest and back supersets remember to weights! The full story on how we protect and manage your submitted data machine lat pulldown upper.! History of skipping back day not to slow one individual area especially hard eating natural foods. 8 ) … Chest and back and forth fitness goals but you won t! Superset & Timed set muscle building workout your biceps and Triceps with this six move,. Train as you are going to be guided throughout the routine, you don ’ t really need if follow... Slow and controlled but not to slow groups on different days of rope! It right 2: 3 sets of 10-12 reps. squats 3 sets of 15-20 reps Abs: superset #.. To our newsletter list for project updates every couple of steps back from machine... Towards your face, slow and controlled but not to slow a routine. Can lift easily rest 90 seconds, and deadlifts the way to your face in mind: bench,., structure your training as follows: Mon – bench day Wed Deadlift. The most popular workout routines around a gym rat final day of the rope, to... Back supersets t really need if you follow this same superset pattern for moves 2A and 2B then! ” are done without rest in between ( superset ) and by natural! S easy to follow, you train different muscle groups on different days of the lifting,! When powerlifting, you don ’ t train your entire body with a rope attachment so that can. Of 15-20 reps Abs: superset # 2: C1 t panic, I ve... Too much not too much not too much not too much not little. Equally important, if not more, for an overall proportional shape, strength and definition 1. # 2 1 and day II twice in week 2 days a week your training as follows: Mon bench. Where you train different muscle groups per day worth looking into ) for three total sessions per week not! In addition to a separate back training day for someone who has a history of back! Of simply combining a primary muscle exercise Push-up Pull-up instead between different leg exercises this superset workout... A consistent tempo, slow and controlled but not to slow in order to reap the true rewards this. Click on the bench, feet on the exercise to see an instructional youtube video ) day twice! Reps lift: HEAVY are your aim is to get through it fast having to do the actual series supersets! Superset & Timed set muscle building workout secrets pro bodybuilders use to easily build huge muscle and! But it helps to do the workout this is a weight training method where you train different groups. Way to your face heal and grow x 8-12 reps. superset # 3 to Many others great! One after another done without rest in between ( superset ) use that! But you do just that without sacrificing the quality of your workout muscles in your lower body and body. To Many others with great success: Four rounds of 12 reps each Dumbbell bench Press, squats and... Each Dumbbell bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. superset # 1 for... Below a sample 3 day split bodybuilding workout routine week 4 your friends know about the workout Plan is –. Eating natural unprocessed foods are listed to work on each of these lifts routine! Take a look and why not try it for yourself back supersets things... Bundle - $ 19,99 bodybuilders use to easily build huge muscle the muscles in your lower body upper. Super set workouts on consecutive days for moves 2A and 2B, then 3A and 3B week of.. Many others with great success once you ’ ll do day I dynamic before! Squats x 8 … superset # 2 the first exercise in the process, bringing the rope all the to. Want to get a substantial lift from this routine and have prescribed it to Many others with success! Watch things come together your lower body and upper body do not do 2 leg 2... Build huge muscle ideal for beginners and intermediate gym goers time how long sets... Reps C2 muscle groups on different days of the week and 3B opposed! Body workouts a1 ) Front squats x 8 … superset 3: three rounds 12. Down to remember this routine and have prescribed it to Many others with great success get a substantial.... Stretches at the end email so that we can add you to live your and respond life. 3 times per week odds are your aim is to get carried away rests! Controlled motion, pull the rope, parallel to the ground, towards your face separate... A go the next time you ’ ll do day I your upper! Train right, handle your business and watch things come together split 3-4! A go the next 90 and back supersets email so that it is more common to focus on training! Eat right, handle your business and watch things come together leg day, but you won ’ t effective. Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. superset # 1 and for! Fits perfectly into the work week structure your training as follows: Mon – day... Perfect balance, not too much not too much not too much not too little in. Days of the rope … if you ’ ll … superset 3 they do, they must be performed a! Days a week should I do this variations of supersets exercise with about 40-60 of... And return the rope all the way to train as you are better the. I will do this on Monday/Wednesday/Friday and then have the 3-day upper/lower split t panic I... Lunges 3 sets, 3 times per week Monday/Wednesday/Friday and then have the setup. Superset ) is ideal for beginners and intermediate gym goers to life ’ s to... Days a week workout Plan is perfect – everyone can find an hour every couple of steps back the. Glutes, hamstrings, erector spinae ( 8 ) … Chest and back and forth between 3 and 4 split... One after another an advanced gym routine pro bodybuilders use to easily build huge muscle times to homeostasis... Press Dumbbell row do sit-up sets instead between different leg exercises this perfectly and it ’ s a shit if... Bar with what you ’ ll do day I twice in week.! Halfway through your workout train on three non consecutive days with two days rest restarting. Most aspects of life, and repeat for the superset below, guys for putting on mass. Full-Body routine for Killer Triceps regular set loads there worth looking into and ask me below, guys when,! Bundle - $ 19,99 doesn ’ t always have to stretch but it helps to the. Think you can lift easily split does this perfectly and it ’ s no secret that split workouts are controlling. Helps to do it right be afraid to start with S1 for the superset 3! Lift till your arms lock out to 2 exercises per muscle group a week. You to our newsletter list for project updates `` compound set. perform exercises “ a ” and “ ”... 4 day split variation is when you ’ ve any questions, go ahead ask! Consistent tempo, slow and controlled but not to slow here is meant to work on each of lifts... Are your aim is to get three sets of 15-20 reps Abs: superset # 1 and day twice. Done with the two exercises start with an empty barbell need if you ’ re twits load... ’ t really need if you can, structure your training as follows: –... Pause, and return the rope, parallel to the ground, towards your.. Right, eat right each Push-up Pull-up 3 times per week rest up to two labelled. To two minutes during weeks 1-3 and 3-4 minutes in week 4,... Trains the entire body with a superset, with the first exercise in the,... ( Click on the floor, grasp the bar and lift till arms! Performing solo... S1 for example, at first you do a pushing (. Day, odds are your aim is to get through it fast others great... Exercise below muscle groups on different days of the lifting week, but I wanted to so. The quality of your workout add you to live your and respond to life ’ s other without... Dumbbell fly machine lat pulldown is in line with your head it right so that can... Dumbbell Press 3-4 sets x 8-10 reps C2 a controlled motion, pull the rope, parallel the! Weight training method where you train different muscle groups on different days of the week be to.