Below is a description of the weight training part of the routine. You will alternate between Workout (A) and (B) every time that weight training day comes around.
Workout (A)
Superset:
Incline Dumbbell Bench Press
Wide Grip Pull-downs to Front (or Wide Grip Pull-ups to Front)
Superset:
Flat Dumbbell Bench Press
Reverse Close Grip Pull-downs (or Reverse Grip Chin-ups)
Superset:
Incline Flyes
One Arm Dumbbell Rows
Superset:
One Legged Dumbbell Calf Raises
Two Legged Dumbbell Calf Raises
Workout (B)
Superset:
Dumbbell Curls
Lying Dumbbell Triceps Extensions
Superset:
Incline Curls
Overhead Dumbbell Triceps Extensions
Superset:
Bent Over Lateral Raises
Upright Rows
Superset:
DB Squats
Lying Leg Curls
Superset:
Lunges
Leg Extensions
Abdominal Workout
Crunches (preferably performed on an Exercise Ball)
Lying Leg Raises
Notes on Sets and Reps
This program varies the number of sets and repetitions on a bi-weekly basis in order to keep the body guessing and bodybuilding results coming.
- For weeks 1-2 perform 12-15 repetitions per set and 2 sets per exercise.
- For weeks 3-4 perform 10-12 repetitions per set and 3 sets per exercise.
- For weeks 5-6 perform 8-10 repetitions per set and 4 sets per exercise.
- Do not rest more than 1 minute in between supersets. As a matter of fact, try to lower the rest down to 30-45 seconds in between.
This not only allows for a better pump and an even better cardiovascular workout, but it also builds endurance and will not affect the strength once your body adjusts since you are supersetting antagonistic muscle groups.
- As you will later see, the Abdominal Workout is to be performed before the cardiovascular workout. Abdominals should be treated as any other muscle, so use the same set and repetition scheme described above.
- Put your ego aside and ensure perfect form in all exercises feeling the muscle contract and expand.
- Alternate between Workout (A) and Workout (B) each weight training day. This means that one week Workout (A) will be performed twice while the other one will be performed once. The next week, Workout (B) will be performed twice while the other one will be performed once.
- Take your sets to the point where performing another repetition with good form becomes impossible.
- If you are a guy that is interested in gaining some muscle with this routine, do not fall for the myth that supersetting is only for getting ripped and that no muscle can be built while doing it. This is not true as most of my mass has been built through supersetting. In addition, great bodybuilders like Dave Draper and Arnold Schwarzenegger also built their physiques with plenty of supersets.
