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3-Day Supersets with Free weights

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Workout Programs → 3-Day Supersets with Free weights

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The 3-Day Supersets with Free weights program is one of many DailyBurn Tracker workout programs. Sign up for a FREE DailyBurn Tracker account and start tracking your progress towards this workout, or find another one that you like.

Summary

3 Workouts / 18 Exercises

0% Cardio / 100% Strength Training

Latest Exercisers

Workout Program Description

The Workout:

Objective: hit up a full body workout over 3 days, in a time efficient manner for toning up.
I don't use this as a body builders routine, but just to try maintain lean body mass through a cutting period.
Complete 3 sets (in total) of each exercise at high repetition (12-15 range).
Once you finish one set of the first exercise, work on the first set of the next exercise, and so on.
You end up with a "Superset" = 6 smaller sets hitting up 2 to 3 different body parts...

Workouts

Superset - Shoulders, Biceps, Triceps

Superset - Thighs, Glutes, Calves

Superset - Back, Chest, Abs

Description

From: http://www.lookgreatnaked.com/articles/archive/1000article.htm For best results, the following protocols should be observed: The supersets for each muscle group should be performed in succession (i.e. shoulders immediately followed by biceps immediately followed by triceps, etc.), in essence creating one "giant set". Perform each giant set three times. Rest approximately 30 seconds between each giant set. Repetitions should be kept between 12 to 15 per set. Weights should be heavy enough where it is difficult to complete the last few reps of each set. The routine should be performed on non-consecutive days (i.e. Monday, Wednesday, Friday, etc.).

View Workout Details


Adobe Flash player is required.	Arnold Dumbbell Press 3 sets: 12 reps, 12 reps, 12 reps Hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows flexed. Raise dumbbells by extending elbows; abduct and internally rotate shoulders to st...
Adobe Flash player is required.	Side Lateral Raise 3 sets: 12 reps, 12 reps, 12 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...

Adobe Flash player is required.	Hammer Curl - Standing 3 sets: 12 reps, 12 reps, 12 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d...

Adobe Flash player is required.	Dumbbell Curl - Incline 3 sets: 12 reps, 12 reps, 12 reps Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your pal...

Adobe Flash player is required.	Skull Crushers 3 sets: 12 reps, 12 reps, 12 reps Sit on a flat bench holding an EZ-Curl bar with an overhand grip. Lie back so that the top of your head is even with the end of the bench. At the same time, extend your arms over your head so that the...

Adobe Flash player is required.	Tricep Kickbacks - Dumbbell 3 sets: 12 reps, 12 reps, 12 reps Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a...

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