This month, we’re taking a break from the body-part split, and featuring a full body Supersets plan for those with busier schedules as spring approaches.

supersetsThe Plan: A 3-day workout split, featuring a total body, superset approach.  The approach to the exercises will change daily for variety, but the theme remains Supersets for greater metabolic response and to encourage fat burning.  This plan is for those that are cutting, maintaining,  or simply looking to break out of a rut.  If you are newer to training, start with only 2 sets of each exercise and take longer rests as needed. 

Weights: Begin every weight session with a 5-10 minute dynamic warmup and 1-2 warmup sets (using lighter weight). Select a weight that presents a struggle for the last few reps. Remember to log your weight selection, being sure to increase weight whenever possible. If you can do 2-3 more reps than specified with your chosen weight, your weight is too light, and it is time to increase. You must push yourself for maximum results, every set should be challenging. There must be at least 48 hours in between repeating a specific day. Do not perform any days back to back, due to the nature of the exercises targeting similar muscles. End with 5-10 minutes of stretching, while the muscle is still warm to prevent injury.

Cardio: 2 days of optional cardio included in the plan.  To maximize fat loss, choose the cardio options.  They can be done on different days, if preferred. When performing cardio and weights on the same day, opt to do weights first (this doesn’t include the warm-up done before weights). If including more than 2 cardio days, choose to lower intensity every other session to reduce leg swelling. Be mindful, though, that the amount of cardio that you intend on doing is figured into your food allowance.

Food:  For best results, eat at TDEE (maintenance) or cut. This is to provide sufficient energy for lifts, yet also maximize fat loss. The EM2WL weight loss calculator (set goal at “lose fat, -15%”) will give you an idea of your best calorie range for losing body-fat, with minimal muscle loss. Attempt to eat 1-1.2g of protein per lb of lean body mass, or 30-35% of your calorie intake, and sufficient carbs (around 40-45% of your total intake), mostly surrounding your workouts. (If diabetic, insulin sensitive, etc., eat carbs as per doctor/nutritionist orders).

**Follow plan for 4-6 weeks**

Day 1: Supersets (upper/lower)

Each set of exercises done back to back, with no rest.  Rest 30-60 seconds after the second exercise in each set. Then repeat.  Rest up to 2 minutes between each superset.

Exercise:

Reps

Sets

   Superset #1
Squat
12 3
Shoulder press
12 3
   Superset #2
Deadlift
12 3
Pull-up
12 3
   Superset #3
Walking Lunges
12 3
Tricep Dips
12 3
   Superset #4
Standing Calf Raises
fail 3
Bicep Curls
12 3
   Superset #5
Decline Pushups
20 3
Stability Ball Crunch fail 3

 

~Rest/Yoga/Cardio (opt.)~

 

Day 2: Tri-sets

Opposing muscle group tri-sets = Move through each exercise in the group, in order. Rest 60 seconds. Then repeat until all 3 tri-sets for that group is complete. Then begin the same process for the next group. Rest 60-90 seconds between each tri-set.

Exercise:

Reps

Sets

   Tri-sets #1
Dumbbell Row
8 3
Overhead Extension
8 3
Squat
8 3
   Tri-sets #2
Incline Press
8 3
Incline Curl 8 3
Split squat 8 3
   Tri-sets #3
Lateral Raise 8 3
Tricep Kickbacks
8 3
Calf Raise
fail 3
   Core
Hanging Knee Raise 20  3
Hip Raise  20  3

 

~Rest/Yoga/Cardio (opt.)~

 

Day 3: Compound Supersets

Each set of exercises done back to back, with no rest.  Rest 60 seconds after the second exercise in each set. Then repeat.  Rest up to 2 minutes between each compound set.

Exercise:

Reps

Sets

   Compound superset #1
Pull-up max 3
Close -Grip Lat Pulldown
10 3
   Compound superset #2
Incline Flye
10 3
Decline Pushups max 3
   Compound superset #3
Smith Squat
12-15 3
Rear Lunge
10/side 3
   Compound superset #3
One-Arm Lateral Raise
10 3
Bicep curls, 21s
21 3

More of a visual person? Check out the “at-a-glance” options, by clicking on the desired day.

 

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