Total-Body Balanced Superset & Triset Workout Programs

In earlier articles, I have covered the concept of superset as a weight training system and offered many practical superset routines and superset-based strength circuit training routines.

Triset is another weight training system that three exercises are performed back to back with no rest in between. So you'll do three exercises in a row as one set (tri set).

Both superset and triset are just two of the weight training system that can be incorporated in your whole training periodization program. They can help you change up your training program so that you make continuous progress without reaching plateau or incurring overuse injuries.

I offer more superset and triset workout routines in the following. You can alternate between workouts A and B on different days. These workout routines focus on total-body balanced training. More emphasis is placed on the multi-joint compound exercises to work the major muscle groups. Some single-joint isolation movements are also incorporated in the workout routines toward the end.

Depending on your goals, there are many training variables (weight, set, rep, rest interval, tempo, etc.) you can use and change up to perform these exercises to achieve different training effects and results: whether you want to gain strength, build muscle, lose fat or improve muscular strength endurance.

Read the weight training protocol here >>

Superset Workout Routine A
1A Dumbbell Deadlift
1B Dumbbell Bench Press

2A Pullup
2B Dumbbell Shoulder Press

3A Dip
3B Dumbbell Biceps Curl


Superset Workout Routine B
1A Dumbbell Bent-over Row
1B Dumbbell Incline Press

2A Smith-Machine Squat
2B Smith-Machine Shoulder Front Press

3A Dumbbell Overhead Press
3B Dumbbell Biceps Hammer Curl


Triset Workout Routine A
1A Smith-Machine Decline Bench Press
1B Smith-Machine Bent-over Row
1C Smith-Machine Deadlift

2A E-Z Bar Lying Triceps Extension
2B E-Z Bar Lying Triceps Close-Grip Pressup
2C E-B Bar Biceps Curl (standing or seated)


Triset Workout Routine B
1A Seated Dumbbell Press (80-85 degrees)
1B Seated Dumbbell Press (45 degrees)
1C Seated Dumbbell Press (flat)

2A Seated Row (pull to chin)
2B Seated Row (pull to chest)
2C Seated Row (pull to abdomen)


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Strength Circuit Training - Upper Body on Cable Pulley Stations

Fast Workout. Effective Results.

Circuit training is one of the training systems that you perform at least 5 exercises back to back with no or little rest in between. You take the prescribed rest after finishing all exercises in a circuit or as a long set.

Circuit training has many benefits and advantages: saving workout time, reducing risk of injuries and breaking training plateau by cross training and changing up training routines. It can be used in the mesocycle as part of the whole periodization training program.

If organized and performed properly, circuit training can be effective in any programs for building muscles, losing fat and really shaping up your body. It is one of the most efficient training systems to help you tone up muscles, fire up your fat burning furnace, and reveal your six-pack abs.

In an earlier article, I have covered the concept of circuit training and explained what it is, what it's not for and how to do it. I also provide the guidelines for designing a circuit training program.
Several circuit training sample routines are demonstrated using bodyweight, strength machines, barbells and dumbbells. "Timed" strength machine and Smith-machine based circuit workout routines are also given.

In the following, I'll demonstrate a upper-body strength circuit training routine based on Cybex cable stations. There are many other fitness equipment manufacturers that market similar machines and systems. This strength circuit training routine can be used to complement other weight training or circuit training routines using other types of resistance.

It's a great principle of fitness training by mixing up mult-joint compound exercises with single-joint isolation exercises. Another tip is to work the full range of motion, all three planes (vertical, horizontal and rotational) and push/pull joint actions.

The Cybex Crossover Station has two vertical towers on two independent pulley systems. The pulleys are adjustable between high and low positions. One can perform various unilateral or bilateral exercises by pulling the cable(s) against the weight stacks. It normally has handles or grips on the top beam running across the two towers where you can do pullups, chinups or hanging leg/knee raises.

Cybex Modular System has several exercise stations centered around a tower or column. It may have a unit for weight-assisted pullup, chinup or dip, a unit for pressdown or pulldown exercises, a cable seated rowing unit, an adjustable bench for situp or reverse situp and a unit for back extension.


Cable Station Based Circuit Training Routine -
Upper Body Push/Pull
Cable Chest Press to Fly x 8 - 12 reps
Cable Overhead Shoulder Press x 8 -12 reps
Kneeling Cable Crunch x 15 - 20 reps
Dip (bodyweight) x 8 -15 reps
Triceps Pressdown x 8 - 12 reps
Biceps Curl x 8 -12 reps
Lat Pulldown x 8 -12 reps
Seated Low Row x 8 -12 reps

Rest for 90 seconds to 2 minutes.
Repeat for a total of 2 to 4 circuits.

You can also change the order of the exercises or vary the repetitions in subsequent circuits. The accumulated training effect is different. You'll feel different intensity of tension on your muscles.

Remember that circuit training is not meant for replacing your regular weight training program. This is not a complete upper-body weight training routine. The idea is to group the exercises and workout stations so that you can effectively train most upper-body muscles.

In addition, go to gym at a less crowded time when you're able to use different exercise units in a circuit fashion. If you're interrupted, it defeats the benefits of circuit training: time and efficiency.

At the end of your circuit training, you should feel racing heart beat and breathe heavier. You know your metabolism is firing up and your fat burning furnace is cranking hard.

This is the best time to finish up your workout by doing 15 minutes of high intensity interval training (H.I.I.T.) cardio exercise on any cardio machine to burn off your body fat!


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Super Circuit Training - More Than Just Reps and Sets!

More About Circuit Training ...

Circuit training involves doing a series of exercises one after the other with little or no rest in between in a circuit fashion. It can be a useful training method when you are strapped for time, have limited weight/machine selections or have small confined workout space during high traffic hours in the gym.

Strength and cardio circuit training can be used a cross training alternative to provide excellent all around fitness, strength and stamina. It can also help reduce risk of overuse injury, keep one interested in the fitness training program or break through training plateau.

Circuit training is a versatile program that can be customized to meet specific needs and requirements: fitness level, strength endurance, cardiovascular stamina, weights & equipment availability, workout space, indoors/outdoors or sports-specific.

Many sample circuit training routines have been demonstrated using bodyweight, strength machine, barbell and dumbbell.

Circuit training is one of the most efficient training systems to tone up muscles, fire up your fat burning furnace, and reveal your six-pack abs.


Circuit Training --- All About Time and Efficiency

Most important of all for circuit training is time and efficiency. The circuit training workout routine should be structured and organized so that you make minimum change in weights/equipment or space. You can move from exercise to exercise efficiently with minimum interruption. You'll be out of the gym in no time to get the maximum results in minimum time.

Circuit training may be exactly what you need to shake up your stymied training program and kick your fitness up a notch.

Maximum Results, Minimum Time!

Sample Super Circuit Training Routines
In the following I design a few sample super circuit training workout routines. Replace each exercise with a similar version depending on the weights/equipment availability or your specific conditions. You can also change the sequence around in the second set or vary the weights/reps/time in the your next workout.

You'll feel different tension on your muscles as you work on them with several exercises from different angles in a range of weights, sets or time.

Although I prefer a total-body circuit training, a specialized program for upper-body only, lower-body only or specific-body-part only workout routine can also be designed.

Another way to structure a balanced circuit training is pair up or superset opposing muscle group exercises as a mini-circuit as part of the whole circuit. There are so many ways that one can structure a circuit training program. It's totally customizable. You won't be bored with workout again.

Ciruit training is more than

just mindless reps and sets!

Sample Bodyweight Timed Circuit Workout Routine
Pushup x an many as you can in 60 seconds
Squat x as many as you can in 60 seconds
Situp x as many as you can in 60 seconds
Lunge x as many as you can in 60 seconds
Pullup x as many as you can in 60 seconds

Sample Strength Machine Timed Circuit Workout Routine
Leg Press x 2 minutes
Chest Press x 2 minutes
Lat Pulldown x 2 minutes
Shoulder Press x 2 minutes
Triceps Pressdown x 1 minute
Biceps Preacher Curl x 1 minute
(water break)
Leg Extension x 1 minute
Leg Curl x 1 minute
Pec Fly x 2 minute
Seated Row x 2 minutes
Abdominal Curl x 1 minute
Back extension x 1 minute

Sample Smith-Machine Circuit Workout RoutineIncline Bench Press x 10 reps
Flat Bench Press x 10 reps
Squat x 10 reps
Bent-over Row x 10 reps
Deadlift x 10 reps
Shrug x 10 reps
Pullup x 6 reps
Shoulder Press x 6 reps
(water break)
Chinup x 8 reps
Shoulder Press x 8 reps
Front Squat x 10 reps
Reverse-grip Bent-over Row x 10 reps
Snatch-grip Deadlift x 10 reps
Calf Raise x 10 reps
Flat Bench Press x 10 reps
Decline Bench Press x 10 reps

Learn more circuit training routines in the following:

>> Strength and Cardio Circuit Training








>> Modified Olympic Weightlifting for Power Circuit Training

>> Spartan "300" Circuit Workout

>> Strength Circuit Training - Upper Body on Cable Pulley Stations

Check out more expert training and workout routines.


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Copyright 2006 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC. All rights reserved.

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