Weight Training, Super Set workout
Weight Training Super Setting Workout
A few objectives to keep in mind when weight training:
- Before you begin a program, set an objective or a goal you want to achieve. It’s a good idea to be able to “measure” the results (i.e. check weight or measure areas of your body for loss or gain.)
- You must bring the muscle to a point of fatigue ( no pain no gain)
- You must allow the muscle to rest.
- Muscles are only working isotonicly when they contract or shorten.
- Lifting a lighter weight with more repetitions will tighten, define, and tone up a muscle. (15-20 repetitions)
- Lifting a heavier weight with only a few repetitions will increase the size and strength of a muscle. (2-4 repetitions)
A balance between the two would be to do about 8 repetitions of an exercise.
In either case, the muscle should be somewhat fatigued at the end of the set.
If not, then increase the weight or the repetitions, depending on your objectives or goals.
- Super setting allows you to work out one muscle group while resting the other, or opposite muscle group. (antagonist muscle groups) This allows the maximum workout in the least amount of time.
This is a circuit, do one set of each exercise and continue the “loop” until you have 3-4 sets completed. There is no need to rest between sets. As your workout progresses other exercises may be substituted or added.
Arms → Biceps Curls
→ Triceps Curls
Abdominal → Crunches
Lower Back → Dead lift machine
Chest → Bench Press
Upper Back → Bent Rowing
Thighs → Quadriceps Extension
Hamstring → Hamstring Leg Curl
Legs → Squat Machine
Calf → Toe Raise Machine OR Toe Raise on Squat Machine
Shoulders → Press
Lats/Back → Lat Pulldown
GO BACK TO THE TOP FOR THE 2ND, 3RD, AND 4TH SETS