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Two-way Split Superset WorkoutCreated by ShaneAgain
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Workout Programs → Two-way Split Superset Workout
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Summary
3 Workouts / 15 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
Split workout for the entire body, focusing on compound exercises performed as antagonistic supersets. This increases the intensity and saves a lot of time. There's a bonus day added with some isolated exercises, but this is optional.
Workouts
Two-way split Superset workout, Part 1
Description
Upper Body part of the split-workout. Every pair of exercises (rows/benchpress, press/pull-up etc.) is done as an antagonistic superset.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bent Over Dumbbell Row 3 sets: reps, reps, reps Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched ... |
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Bench Press - Barbell, Flat 3 sets: reps, reps, reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Barbell, Inclined 2 sets: reps, reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Inverted Row 2 sets: reps, reps Use a Smith machine bar or an Olympic bar on a rack. Lower the bar to about waist high. The lower the bar the more intense it will be. Lay down on the floor under the bar and reach up with a reverse g... |
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Arnold Dumbbell Press 3 sets: reps, reps, 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... |
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Pullups 3 sets: reps, reps, reps Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ... |
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Dips 3 sets: reps, reps, reps Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i... |
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Shrugs - Barbell 2 sets: reps, reps Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop... |
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