3 Sample Superset Workouts
Sample Superset Workout #1: Weights Only
2 Different-Muscle Superset Workout – 4 Day Split
Day 1: Chest / Hamstrings / Abs
Incline Barbell Press: 2 x 12, 1 x 10
Lying Down Hamstring Curls: 2 x 12, 1 x 10
Do one set of incline BB press followed by lying down hamstring curls. Take 10 to 30 seconds of rest. Do this for all set combinations throughout remainder of this workout.
Flat DB Bench Press: 2 x 10, 1 x 8
Straight Leg Deadlifts: 2 x 10, 1 x 8
Cable Crossovers: 2 x 12, 2 x 10
Lying Down Leg Raises: 4 x 30 (work up to 30 reps per set)
Incline Flat Flyes: 2 x 12
Bicycle Crunches: 3 x 30 (work up to 30 reps per set)
Day 2: Biceps / Triceps
Wide-Grip Barbell Curls: 2 x 12, 2 x 10
Reverse Grip Cable Pushdowns: 2 x 12, 1 x 10
Alternating DB Curls: 2 x 12, 2 x 10
Close-Grip Bench Press: 1 x `12, 2 x 10
Cable Preacher Curls: 2 x 12, 2 x 10
Lying Down Triceps BB Extensions (a.k.a. Skull Crushers): 2 x 12, 2 x 10
Day 3: Back / Shoulders / Abs
Bent-Over BB Row (Shoulder-Width Grip): 2 x 12, 2 x 10
Seated DB Overhead Press: 2 x 12, 2 x 10
Wide-Grip Cable Pull Downs: 2 x 12, 2 x 10
Side Lateral DB Raises: 2 x 12, 2 x 10
Seated Narrow Grip Cable Rows: 2 x 12, 2 x 10
Military Press: 2 x 12, 2 x 10
Incline Bench Rear DB Raises: 2 x 12, 2 x 10
Exercise Ball Crunches: 4 x 30 (do ten to left side, ten to right side, ten to center)
Barbell Shrugs: 3 x 10
Lying Down Leg Raises: 4 x 20 (work up to 20 if not there. If you can do 20, make it more difficult by lifting hips off the ground at the top).
Day 4: Quads / Calves
Leg Extensions: 2 x 12, 1 x 10
Seated Calf Raises: 3 x 12
Squats: 2 x 12, 1 x 10, 1 x 8
Standing Calf Raises: 4 x 12
Leg Press (Narrow Stance): 2 x 12, 2 x 10
Rest in between sets - more calf exercises not necessary (i.e. optional). You can stretch in between leg press exercises.
Rest Days: Take 2 to 3 rest days throughout the split cycle or at the end of it.
Sample Superset Workout #2: Weights and Cardio
3-Day Split (Note, the following can make a great 3-day non-cardio superset routine as well).
List of Body weight-Only Cardio Options:
Day 1: Chest / Biceps / Triceps
Chest:
Machine Chest Press: 1 x 12, 2 x 10, 1 x 8
Do cardio in between for 30 to 60 seconds – choose from above cardio options or do another cardio option you prefer.
Pec Deck: 2 x 12, 2 x 10
Cardio
Biceps:
Alternating DB Curls (Seated): 2 x 12, 2 x 10
Cardio in between each set for 30 to 60 seconds
Wide-Grip BB Curls: 2 x 12, 2 x 10
Cardio in between each set for 30 to 60 seconds
Triceps
Lying Down Triceps Extensions: 2 x 12, 2 x 10
Cardio in between each set
Reverse Grip Cable Pushdowns: 2 x 12, 2 x 10
Cardio in between each set
Day 2: Back / Shoulders / Abs
Back
Wide-Grip Cable Lateral Pull Downs: 2 x 12, 2 x 10
Cardio between each set
DB Pullovers: 2 x 12, 2 x 10
Cardio between each set
Shoulders
Military Press: 2 x 12, 2 x 10
Cardio between each set
Wide-Grip Upright Row: 4 x 12
Cardio in between each set
Abs
Exercise Ball Crunches: 3 x 30 reps
Bicycle Crunches: 2 x 40 (rest/pause to 40)
Lying Down Leg Raises: 2 x 30
Day 3: Quads / Hamstrings / Calves
Squats: 1 x 15, 2 x 12, 1 x 10, 1 x 8
Cardio in between each set (this may get too intense)
Narrow Stance Leg Press: 2 x 10
Cardio between each set
Leg Extensions: 2 x 12
Cardio in between each set
Hamstrings
Seated Hamstring Curls: 3 x 12
Cardio in between each set
Lying Down Hamstring Curls: 3 x 10
Cardio in between each set
Seated Calf Raises 3 x 12
Cardio in between each set
Standing Calf Raises: 3 x 15
Cardio in between each set
Take 2 to 3 days off in between the 3-day cycle and start over.
Sample Superset Workout #3: Weights and Yoga
5 Day Split (Again, can make a great non-superset workout on its own):
Day 1: Chest / Hamstrings
Warm-Up: 3 Sun Salutations
Chest
BB Bench Press: 2 x 12, 2 x 10
Seated forward bend in between each set
DB Incline Press: 2 x 12, 2 x 10
Upward Facing Dog pose (lie on stomach, left upper torso off ground with arms and hold) - do in between each set.
Pec Deck: 2 x 10, 2 x 8
Pec stretch in between each set (place hand on wall and stretch outward - feel stretch in the same chest muscle as the hand placed against the wall)
Hamstrings
Lying Down Hamstring Curls: 3 x 10
Seated Twist Stretch in between each set
Seated Hamstring Curls: 3 x 12
Seated V-forward and side bend: Alternate between stretching to each side and forward/center.
End-Of Workout Stretch Sequence:
Warm-Up: 3 Sun Salutations
Do the same stretches in between sets and at the end as in Day 1
Biceps
Wide-Grip BB Curls: 2 x 12, 2 x 10
Seated DB Curls (palms facing outward for entire movement): 2 x 12, 2 x 10
Cable Preacher Curls: 3 x 10
Triceps:
Dips: 3 x 10. Add weight if necessary
Standing Behind-Head Cable Triceps Extensions: 2 x 12, 2 x 10
Rope Cable Pushdowns: 2 x 12, 2 x 10
Day 3: Back / Abs
Warm-Up: 3 Sun Salutations
Do the same stretches in between sets and at the end as in Day 1
Back
Wide-Grip Pull Ups: 3 x 10 (add weight if necessary)
DB Pullover: 3 x 12
BB Bent-Over Row (shoulder-width grip): 2 x 12, 2 x 10
Close-Grip Cable Pulldowns: 2 x 12, 2 x 10
Wide-Grip Cable Pulldowns: 3 x 10
Abs
V-Sit Ups (Jack Knives): 4 x 20
Exercise Ball Crunches: 4 x 30 (for each set do 10 to the left, 10 to the right and 10 to the center)
Day 4: Quads / Calves
Warm-Up: 3 Sun Salutations
Do the same stretches in between sets and at the end as in Day 1
Quads
Leg Extensions: 2 x 12, 1 x 10
Squats: 1 x 15, 2 x 12, 2 x 10, 1 x 8
Step-Ups (use barbell on shoulders): 3 x 12
Narrow-Stance Leg Press: 2 x 12, 2 x 10
Calves
Seated Calf Raises: 4 x 12
Standing 1-Leg Calf Raises (hold DB in hand on side of leg doing the raises): 4 x 12
Day 5: Shoulders / Abs
Warm-Up: 3 Sun Salutations
Do the same stretches in between sets and at the end as in Day 1
Shoulders
Military Press: 2 x 12, 1 x 10
Cable Side Lateral Raises: 3 x 12
DB Overhead Presses: 3 x 10
Wide-Grip Upright Rows: 3 x 12
Barbell Shrugs: 4 x 10
Rear-Delt DB Raises (lying down on incline bench): 3 x 12
Abs
V-Sit-Ups (a.k.a. Jack-Knives): 4 x 20 (or as many as you can do)
Exercise Ball Crunches: 4 x 30 (each set do 10 to each side and 10 to center. Increase rep volume accordingly).
Rest days: Take 1 to 2 days rest after or during the 5-day split cycle.
Sample Superset Workout #1: Weights Only
2 Different-Muscle Superset Workout – 4 Day Split
Day 1: Chest / Hamstrings / Abs
Incline Barbell Press: 2 x 12, 1 x 10
Lying Down Hamstring Curls: 2 x 12, 1 x 10
Do one set of incline BB press followed by lying down hamstring curls. Take 10 to 30 seconds of rest. Do this for all set combinations throughout remainder of this workout.
Flat DB Bench Press: 2 x 10, 1 x 8
Straight Leg Deadlifts: 2 x 10, 1 x 8
Cable Crossovers: 2 x 12, 2 x 10
Lying Down Leg Raises: 4 x 30 (work up to 30 reps per set)
Incline Flat Flyes: 2 x 12
Bicycle Crunches: 3 x 30 (work up to 30 reps per set)
Day 2: Biceps / Triceps
Wide-Grip Barbell Curls: 2 x 12, 2 x 10
Reverse Grip Cable Pushdowns: 2 x 12, 1 x 10
Alternating DB Curls: 2 x 12, 2 x 10
Close-Grip Bench Press: 1 x `12, 2 x 10
Cable Preacher Curls: 2 x 12, 2 x 10
Lying Down Triceps BB Extensions (a.k.a. Skull Crushers): 2 x 12, 2 x 10
Day 3: Back / Shoulders / Abs
Bent-Over BB Row (Shoulder-Width Grip): 2 x 12, 2 x 10
Seated DB Overhead Press: 2 x 12, 2 x 10
Wide-Grip Cable Pull Downs: 2 x 12, 2 x 10
Side Lateral DB Raises: 2 x 12, 2 x 10
Seated Narrow Grip Cable Rows: 2 x 12, 2 x 10
Military Press: 2 x 12, 2 x 10
Incline Bench Rear DB Raises: 2 x 12, 2 x 10
Exercise Ball Crunches: 4 x 30 (do ten to left side, ten to right side, ten to center)
Barbell Shrugs: 3 x 10
Lying Down Leg Raises: 4 x 20 (work up to 20 if not there. If you can do 20, make it more difficult by lifting hips off the ground at the top).
Day 4: Quads / Calves
Leg Extensions: 2 x 12, 1 x 10
Seated Calf Raises: 3 x 12
Squats: 2 x 12, 1 x 10, 1 x 8
Standing Calf Raises: 4 x 12
Leg Press (Narrow Stance): 2 x 12, 2 x 10
Rest in between sets - more calf exercises not necessary (i.e. optional). You can stretch in between leg press exercises.
Rest Days: Take 2 to 3 rest days throughout the split cycle or at the end of it.
Sample Superset Workout #2: Weights and Cardio
3-Day Split (Note, the following can make a great 3-day non-cardio superset routine as well).
List of Body weight-Only Cardio Options:
- Running on the spot
- Jumping Rope
- Jumping Jacks
- Jump Squats (very tiring - do selectively)
- Jump Squats/Jump Push Ups (do a jump squat, put hands on floor, jump feet back, jump feet forward, jump squat – very tiring)
- Leap Frogs
- Push Up Jump Forwards (in push up position jump feet forward and backward)
- Yoga Sun Salutations
- Kicking/Punching a Bag
- Shadow boxing
- Shadow Kicking
- Step Ups/Downs
- Standing Knee Raises (side-to-side)
Day 1: Chest / Biceps / Triceps
Chest:
Machine Chest Press: 1 x 12, 2 x 10, 1 x 8
Do cardio in between for 30 to 60 seconds – choose from above cardio options or do another cardio option you prefer.
Pec Deck: 2 x 12, 2 x 10
Cardio
Biceps:
Alternating DB Curls (Seated): 2 x 12, 2 x 10
Cardio in between each set for 30 to 60 seconds
Wide-Grip BB Curls: 2 x 12, 2 x 10
Cardio in between each set for 30 to 60 seconds
Triceps
Lying Down Triceps Extensions: 2 x 12, 2 x 10
Cardio in between each set
Reverse Grip Cable Pushdowns: 2 x 12, 2 x 10
Cardio in between each set
Day 2: Back / Shoulders / Abs
Back
Wide-Grip Cable Lateral Pull Downs: 2 x 12, 2 x 10
Cardio between each set
DB Pullovers: 2 x 12, 2 x 10
Cardio between each set
Shoulders
Military Press: 2 x 12, 2 x 10
Cardio between each set
Wide-Grip Upright Row: 4 x 12
Cardio in between each set
Abs
Exercise Ball Crunches: 3 x 30 reps
Bicycle Crunches: 2 x 40 (rest/pause to 40)
Lying Down Leg Raises: 2 x 30
Day 3: Quads / Hamstrings / Calves
Squats: 1 x 15, 2 x 12, 1 x 10, 1 x 8
Cardio in between each set (this may get too intense)
Narrow Stance Leg Press: 2 x 10
Cardio between each set
Leg Extensions: 2 x 12
Cardio in between each set
Hamstrings
Seated Hamstring Curls: 3 x 12
Cardio in between each set
Lying Down Hamstring Curls: 3 x 10
Cardio in between each set
Seated Calf Raises 3 x 12
Cardio in between each set
Standing Calf Raises: 3 x 15
Cardio in between each set
Take 2 to 3 days off in between the 3-day cycle and start over.
Sample Superset Workout #3: Weights and Yoga
5 Day Split (Again, can make a great non-superset workout on its own):
Day 1: Chest / Hamstrings
Warm-Up: 3 Sun Salutations
Chest
BB Bench Press: 2 x 12, 2 x 10
Seated forward bend in between each set
DB Incline Press: 2 x 12, 2 x 10
Upward Facing Dog pose (lie on stomach, left upper torso off ground with arms and hold) - do in between each set.
Pec Deck: 2 x 10, 2 x 8
Pec stretch in between each set (place hand on wall and stretch outward - feel stretch in the same chest muscle as the hand placed against the wall)
Hamstrings
Lying Down Hamstring Curls: 3 x 10
Seated Twist Stretch in between each set
Seated Hamstring Curls: 3 x 12
Seated V-forward and side bend: Alternate between stretching to each side and forward/center.
End-Of Workout Stretch Sequence:
- Assisted Shoulder Stand: 10 breaths
- Plow (from assisted shoulder stand, lower straight legs above and behind head. Hold for 10 breaths)
- Lying Down Twist to Each Side: Hold each side for 1 minute
Warm-Up: 3 Sun Salutations
Do the same stretches in between sets and at the end as in Day 1
Biceps
Wide-Grip BB Curls: 2 x 12, 2 x 10
Seated DB Curls (palms facing outward for entire movement): 2 x 12, 2 x 10
Cable Preacher Curls: 3 x 10
Triceps:
Dips: 3 x 10. Add weight if necessary
Standing Behind-Head Cable Triceps Extensions: 2 x 12, 2 x 10
Rope Cable Pushdowns: 2 x 12, 2 x 10
Day 3: Back / Abs
Warm-Up: 3 Sun Salutations
Do the same stretches in between sets and at the end as in Day 1
Back
Wide-Grip Pull Ups: 3 x 10 (add weight if necessary)
DB Pullover: 3 x 12
BB Bent-Over Row (shoulder-width grip): 2 x 12, 2 x 10
Close-Grip Cable Pulldowns: 2 x 12, 2 x 10
Wide-Grip Cable Pulldowns: 3 x 10
Abs
V-Sit Ups (Jack Knives): 4 x 20
Exercise Ball Crunches: 4 x 30 (for each set do 10 to the left, 10 to the right and 10 to the center)
Day 4: Quads / Calves
Warm-Up: 3 Sun Salutations
Do the same stretches in between sets and at the end as in Day 1
Quads
Leg Extensions: 2 x 12, 1 x 10
Squats: 1 x 15, 2 x 12, 2 x 10, 1 x 8
Step-Ups (use barbell on shoulders): 3 x 12
Narrow-Stance Leg Press: 2 x 12, 2 x 10
Calves
Seated Calf Raises: 4 x 12
Standing 1-Leg Calf Raises (hold DB in hand on side of leg doing the raises): 4 x 12
Day 5: Shoulders / Abs
Warm-Up: 3 Sun Salutations
Do the same stretches in between sets and at the end as in Day 1
Shoulders
Military Press: 2 x 12, 1 x 10
Cable Side Lateral Raises: 3 x 12
DB Overhead Presses: 3 x 10
Wide-Grip Upright Rows: 3 x 12
Barbell Shrugs: 4 x 10
Rear-Delt DB Raises (lying down on incline bench): 3 x 12
Abs
V-Sit-Ups (a.k.a. Jack-Knives): 4 x 20 (or as many as you can do)
Exercise Ball Crunches: 4 x 30 (each set do 10 to each side and 10 to center. Increase rep volume accordingly).
Rest days: Take 1 to 2 days rest after or during the 5-day split cycle.
