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Muscle Gelz Transdermals
IronMag Labs Prohormones
One Arm Dumbbell Rows

8 x 70 lbs.
4 sets

Chins/Seated Cable Rows Superset

Chins x 5
Cable Rows @ 150 lbs
5 sets

T-Bar Row

8 @ 60 lbs.
4 sets

Biceps Fly/Hammer Curls Superset

Biceps Fly @ 50 lbs.
Hammer Curls @ 35 lbs.

Preacher Curl/Wrist Roller Superset

Preacher Curl @ 60 lbs.
Wrist Roller @ 100 lbs. tension


;)
 
Dumbbell Bench Press

8 @ 50 lbs.
8 @ 60 lbs.
8 @ 70 lbs.
6 @ 75 lbs.
3 @ 80 lbs.

Incline Bench Press/Straight Bar Pushdown Superset

Incline Bench Press @ 115 lbs.
Straight Bar Pushdown @ 120 lbs.
8 reps x 4 sets

Decline Bench Press/V bar Pushdown Superset

135 lbs. x 5
120 lbs x 8
4 sets

Hammer Strength Incline Press/Hammer Strength Decline Press Superset

140 lbs. (both) x 8, 8, 6, 4.
4 sets

Dumbbell Fly/Cable Fly Superset

Dumbbell Fly @ 35 lbs. x 8
Cable Fly @ 55 lbs. x 8
4 sets

Core Superset

Hanging Knee Raises x 25
Cable Crunches @ 100 lbs x 25
3 sets

:)
 
Weighted Dips

8 x 10 lbs.
8 x 15 lbs.
8 x 20 lbs.
8 x 25 lbs.
6 x 35 lbs.

Barbell Bench Press

8 x 135 lbs.
8 x 155 lbs.
8 x 165 lbs.
8 x 170 lbs.
4 x 175 lbs.

Incline Barbell Bench Press/Rope Pushdown Superset

Incline Barbell Bench Press @ 115 lbs. x 8
Rope Pushdown @ 100 lbs. x 10
4 sets

Hammer Strength Incline Press/Hammer Strength Decline Press Superset

Both @ 110 lbs. x 8
4 sets

Military Press/Dumbbell Fly Superset

Military Press @ 60 lbs. x 8
Dumbbell Press @ 35 lbs. x 8
3 sets

Cable Fly

60 lbs. x 8
3 sets

:)
 
Core Superset

40 Hanging Knee Raises
50 Cable Crunches @ 110 lbs
60 Second Planks
3 sets

Barbell Squats/Hyper-extension Superset

Barbell Squats @ 225 lbs. x 8
Hyper-extensions @ 35 lbs. x 8
3 sets

Reverse Hyper-extensions /Standing Hip Raise Superset

Reverse Hyper-extensions @ 40 lbs. x 8
Standing Hip Raise @ 100 lbs per leg x 8
3 sets
 
Lat Pulldown/Hammer Strength Pulldown Superset

140 lbs. on both
5 x 5

Cable Row/Hammer Strength Low Row

160 lbs. on both
5 x 5

Barbell Upright Row/Rear Deltoid Machine Superset

70 lbs. on barbell row x 8
120 lbs on Rear Delt. Machine
3 sets

Preacher Curl/Wrist Roller Superset

Preacher Curl 55 lbs. x 8
Wrist Roller x 1 revolution
3 sets

Hammer Curls

25 lbs. x 30
1 set
 
Dumbbell Bench Press

60 lbs. x 8
65 lbs. x 8
70 lbs. x 8
75 lbs. x 6
80 lbs. x 4

Barbell Incline Bench Press/Dumbbell Bench Press Superset

Barbell - 115 lbs. x 5
Dumbbell - 50 lbs. x 5

Barbell - 115 lbs. x 5
Dumbbell - 50 lbs. x 5

Barbell - 125 lbs. x 5
Dumbbell - 60 lbs. x 5

Barbell - 125 lbs. x 5
Dumbbell - 60 lbs. x 5

Barbell - 135 lbs. x 5
Dumbbell - 65 lbs. x 5

Close Grip Bench Press/Triceps V Bar Pushdown Superset

Close Grip Bench Press @ 115 lbs. (8, 6, 5, 4)
Triceps V Bar Pushdown @ 125 lbs. (8, 8, 8, 8)

Triceps Straight Bar Pushdown/Triceps Arm Extension

Triceps Straight Bar Pushdown @ 125 lbs.
Triceps Arm Extension @ 50 lbs.
4 sets

Barbell Step-Ups

8 each leg @ 70 lbs.
8 each leg @ 80 lbs.
8 each leg @ 90 lbs.

Decline Crunches

50
 
Last edited:
That was supposed to be Incline Dumbbell Press on the second one with the superset.
 
katt said:
So how are you liking those supersets? How long are you going to do them?
Click to expand...

I love them, but they will really kill you after awhile. Probably another month or so and then I'll drop a lot of them off and just do one per workout. Actually I may take a break from them this week.
 
Core Superset

40 Hanging Knee Raises
50 Cable Crunches @ 105 lbs.
70 Second planks
3 sets

Dumbbell Shrugs/Cable Shrugs Superset

Dumbbell Shrugs @ 75 lbs./80 lbs./85 lbs./90 lbs.
Cable Shrugs @ 200 lbs.
4 sets

Hyper-extension/Good Mornings Superset

Hyper-extension @ 40 lbs.
Good Mornings @ 40 lbs.
4 sets

Reverse Hyper-extensions/Standing Hip Raise Superset

Reverse Hyper-extensions @ 40 lbs.
Standing Hip Raise @ 105 lbs. per leg
4 sets
 
Hey man, thought I'd drop in by. Some good training ideas in here - like the Incline DB/BB superset. Sounds tough. My sorta thing.

That core set sounds pretty brutal. Do you rest inbetween each exersice? Or is it a each to each followed by a rest period job?
 
goob said:
Hey man, thought I'd drop in by. Some good training ideas in here - like the Incline DB/BB superset. Sounds tough. My sorta thing.

That core set sounds pretty brutal. Do you rest inbetween each exersice? Or is it a each to each followed by a rest period job?
Click to expand...

Usually I do all three exercises and then take about a two minute rest. Once in awhile I will do them three sets with no rest and I'll call that circuit training set, but I have not done that for a long time. I actually think that was the first time I'd done a Incline superset like that. It was tough, but fun. I like to continually change my workouts.
 
Bodyweight Chins

5 x 5

Lat Pulldown/T-Bar Row Superset

Lat Pulldown @ 140 lbs.
T-Bar Row @ 65 lbs.
5 x 5

Medium Grip Cable Row/Row Grip Pulldown Superset

Medium Grip Cable Row @ 150 lbs.
Row Grip Pulldown @ 130 lbs.
5 x 5

Biceps Fly/Hammer Curl Superset

Biceps Fly @ 60 lbs. x 8
Hammer Curl @ 25 lbs. x 8
3 sets

Rear Deltoid Machine/Wrist Roller Superset

Rear Deltoid Machine @ 120 lbs.
Wrist Roller x 1 revolution
3 sets

Woodchops (Bottom to Top)

15 each arm @ 50 lbs.
2 sets
 
Great workout! Love these superset combos you are throwing in. Continually challenging, must also raise the heartrate right up.

Vortit said:
Usually I do all three exercises and then take about a two minute rest. Once in awhile I will do them three sets with no rest and I'll call that circuit training set, but I have not done that for a long time. I actually think that was the first time I'd done a Incline superset like that. It was tough, but fun. I like to continually change my workouts.
Click to expand...

I figured that you'd have to take a decent RI inbetween those sets, as those 3 exersices in succsession must be realy brutal. Especially the volume.
 
goob said:
Great workout! Love these superset combos you are throwing in. Continually challenging, must also raise the heartrate right up.



I figured that you'd have to take a decent RI inbetween those sets, as those 3 exersices in succsession must be realy brutal. Especially the volume.
Click to expand...

Yeah, I have not been doing as much cardio as I should be so I've been supersetting a lot to try to help jack the heart rate, etc.
 
Weighted Dips/Standing Cable Crunch Superset

Weighted Dips @ 25 lbs. Drop set 12, 10, 8, 8, 8.
Standing Cable Crunch @ 70 lbs. x 40 x 5 sets

Barbell Bench Press/Decline Close Grip Bench Press Superset

155 lbs. x 5
95 lbs. x 5

Incline Barbell Bench Press/Cable Fly Superset

Incline Barbell Bench Press @ 115 lbs x 5
Cable Fly @ 70 lbs. x 5

Military Press/V-Bar Pushdown/Rope Pushdown Superset

Military Press @ 70 lbs. x 5
V-Bar Pushdown @ 125 lbs. x 5
Rope Pushdown @ 125 lbs. x 5
3 sets
 
ok, so I did a set of 3 back to back today...

I thought I was going to friggin die.. I was breathing so hard..

I have total respect for your workouts now.. :thumb:
 
katt said:
ok, so I did a set of 3 back to back today...

I thought I was going to friggin die.. I was breathing so hard..

I have total respect for your workouts now.. :thumb:
Click to expand...

Thanks. I'm really loving the supersetting and I'm getting a lot of stuff done. Good job on the triple set!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Chins

Bodyweight
5 x 5

Close Grip Cable Row/Preacher Curl Superset

Close Grip Cable Row @ 170 lbs.
Preacher Curl @ 60 lbs.
5 x 5

Hammer Strength Pulldown/Alternating Dumbbell Curl Superset

Hammer Strength Pulldown @ 120 lbs.
Alternating Dumbbell Curls @ 40 lbs.
5 x 5

Shoulder Pull Superset

Upright Rows @ 70 lbs.
Side Laterals @ 20 lbs.


Not too bad. I took it somewhat easy today.
 
Also, I think my vertical pulling strength is coming along well which is probably one of my weakest points.
 
Great workout. I love you're supersetting style, do you feel like it is more effective for you than the conventional reps/rest/ repeat style?

Some great ideas in here.

Whats a hammer stregnth pulldown?
 
goob said:
Great workout. I love you're supersetting style, do you feel like it is more effective for you than the conventional reps/rest/ repeat style?

Some great ideas in here.

Whats a hammer stregnth pulldown?
Click to expand...

Thanks. I'm actually finding it very effective. If you'll notice I usually superset a compound movement with a isolation movement and it's been working great.

Hammer Strength Pulldown is basically a plate loaded lat pulldown machine.

Like this!
 
Double D said:
I superset all the time. How are you brother?
Click to expand...

Yeah, supersetting if great! I'm doing well, just working, college, working out hard... Things are fairly well right now. How about you?
 
Cardio/Side Bend Superset

7 minutes cross trainer
weighted side bends @ 50 lbs. x 15 per side

8 minutes cross trainer
weighted side bends @ 55 lbs. x 15 per side

9 minutes cross trainer
weighted side bends @ 60 lbs. x 15 per side

no rest.



I was running late today so I didn't do very much. It's defiantly a Monday!
 
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