A New Workout Routine to Chisel Your Chest Muscle

Tri-Set Chest Workout Routine (3 sets, 2-minute rest interval)

Dumbbell 45 deg. Incline Press x 8-12 reps
Dumbbell Flat Bench Press x 8-12 reps
Cable Cross-Over x 20 reps

* The key is do all three exercises using proper weight to finish the prescribed rep ranges. You'll need to reduce the weight that you normally perform each individual exercise by 15 to 20% to start with.
* You can replace third exercise "cable cross-over" with dumbbell flyes or dips in subsequent workout sessions.

How to Sculpt Round and Well Defined Shoulders

Superset #1 (3 sets, 60-sec rest interval)
1A. Dumbbell Shoulder Press x 8-12 reps
1B. Dumbbell Bent-over Rows x 8-12 reps

Superset #2 (triple dropsets, no rest)
2A. Dumbbell Rear Delt Raise x 6-8 reps
2B. Dumbbell Lateral Delt Raise x 8-12 reps

* Perform 2A and 2B exercises with proper weight to reach the rep range. Then pick the next lower weight and continue 2A and 2B exercises. Drop the weight again. Do the third superset of 2A and 2B exercises.

Summer Strength and Cardio Combo Workout

Tri-Set (3 sets, 90-sec rest interval)
Dumbbell Romanian Deadlift x 8-12 reps
Dumbbell Front Squat x 8-12 reps
Bulgarian Split Squat x 8-12 reps each side

Combat Fitness (Bodyweight, 2-minute rest interval)
Jumping Pullup + Burpees
x 8-12 reps

4-miniute Tabata
Kettlebell Swing x 20 sec + 10 sec rest
x 8 intervals

Summer Tri-Set Workout Routine

Tri-Set Routine #1 (4 sets, 60-sec rest interval)
1A. Lat Pulldown x 8-12 reps
1B. Rear Delt Dumbbell Rows x 8-12 reps
1C. Rear Delt Dumbbell Raise x 8-12 reps

Tri-Set Routine #2 (4 sets, 60-sec rest interval)
2A. 45-deg Dumbbell Press (neutral/revese grip) x 8-12 reps
2B. One-Dumbbell Behind-the-Head Triceps Press x 8-12 reps
2C. Triceps Pressdown x 8-12 reps

Triple Your Back Muscles

I'll introduce you another triple-set circuit workout routine to work your back muscles. It's one of my training principles to work muscles in balance for strength, posture and injury prevention.
I'm sure you see a lot of more people (particularly men) in the gym working on their chest and shoulder muscles well more than their back muscles in terms of training frequency and volume. Do you see more people doing chest press or pullup?

On the other hand, there are also a lot more people having back problems due to relatively weak, less developed back muscles and poor posture. How many people you know are having back pain of all sorts and seeking pain management?

It's health-wise to include workouts that strengthen your back muscles (latissimus dorsi, teres major, rhomboid, trapezius) from different angles.

From physiological and aesthetic perspectives, working your lat increases the width of your back and gives the visually appealing "V" tapered upper body shape. Thickening your back muscles gives off the power sign of strength.

It's time to build a big wide muscular back.


Triple Back Muscle Attack
A. Seated Lat Front Pulldown x 8-12 reps
B. Standing Lat Pulldown (45 degrees) x 8-12 reps
C. Standing Straight-Arm Pulldown x 10-15 reps

Again, review the superset and triset training principles as to how to set up effective and efficient workout.

How to do it
Go to the lat pulldown station in the gym. You can also attach a resistance tubing around a secured point about 2 or 3 feet above your head level while standing.

Perform your standard seated lat front pulldown by pulling the bar straight downward towards your mid chest (sternum). Remember to squeeze your shoulder blades together and pull the bar all the way down to your mid chest. Contract your lat muscles. Avoid using momentum to swing or pull down the bar. Do 8 to 12 reps.

Then stand up and step back about two feet. You can probably use the same weight. Now do similar pulldown by pulling the bar down towards your mid chest. Due to the change in the angle of pull, it's now about 45 degrees. Do 8 to 12 reps.

Reduce the weight or resistance by half. In the same standing position, do straight-arm pulldown. Pull the bar downward like an arc motion pivoting from your shoulders towards your thighs and feel the muscle contraction on the back. Maintain your neutral spine position and stabilize your body. Do 10 to 15 reps.

The reason to reduce the weight is that you're close to temporary muscular fatigue on the your forearms and back from the first two exercises. You typically wouldn't be able to pull the same amount of weight as standard lat pulldown without using momentum. It's a great training practice to adjust (reduce) weight so that you're able to perform the exercise properly with smooth, controlled movement and put the target muscle under tension.

This tri-set back workout routine will give your old way of back training a new spin. It gives you new stimulus to your back muscles. Who don't want a "V" tapered body shape?

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Super Tri-Set Leg Blaster

In an earlier article, I introduced a upper-body strength circuit training routine. In the following, I provide another strength circuit workout based on a tri-set training on lower body.

If you reach your training plateau or run out of training ideas, this super lower-body workout will help you "blast" your legs.


Super Leg Blaster Workout RoutineA. Barbell Squat x 12-15 reps
B. Dumbbell Deadlift x 12-15 reps
C. Bodyweight Lunge x 20 reps (10 each side)

This tri-set circuit training target your all the major muscles on your legs - quadriceps, hamstrings and glutes. So you can name it as a lower-body-specific or leg-specific circuit training routine.

There are many ways or variations to set up this workout. Before I get to the details, I want you to review the superset and tri-set training principles that I covered in the past as to how to set up effective and efficient workout.

In addition, learn how to change up your weight training routine in my earlier article. Given the same three exercises, you would have many routines by varying the exercise order, load (weight), reps and rest intervals.

How to do it
Bring a pair of dumbbells that you can normally do 15-rep set by the squat rack or Smith-machine. Perform any squat exercise or its variations for 12 to 15 reps. Immediately take dumbbells to do deadlift or its variations (Romania, Sumo, Stiff-legged) for 12 to 15 reps. Set aside the dumbbells, do bodyweight lunge or its variations (dynamic, stationary, step forward or backward).

Do these three exercises back to back without rest until you finish the lunges. Rest for 90 seconds to 2 minutes. Then repeat again for a total of 3 to 5 sets. By this time, your legs should be pretty much blasted and burnt out. Remember to stretch the leg muscles afterwards.

You can do all three exercises with dumbbells. But you'll need to use different pairs of dumbbells (different weights) due to strength difference and accumulated training effect for the three exercises and target muscle groups. Then you'll end up spending more time taking the weights, re-racking the weights than doing the actual workout.

The repetitions in this workout are a little on the high side. It's designed this way so as to "blast" your leg muscles in a mixed strength and endurance circuit.

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How to Superset Your Workout for a Super Fab Body

Superset for Building Muscle, Losing Fat and a Super Fab Body

In a previous article, I have introduced "superset" as an effective weight training system. (I didn't invent the "superset" concept or system.)

Superset is referred to a weight training system or routine that you perform two exercises back to back with no or very little rest. You rest only after you complete the two exercises.

You can superset the same muscle group, opposing muscle groups or unrelated muscle groups.

I'm a big fan of doing supersets, tri-sets, giant sets or circuit strength training for many reasons described in my last article.

Most people are not pro bodybuilders nor capable of doing 5-day split routine. Supersetting is one of the most effective weight training systems or routines to work on more muscles in a shorter weight training session.

In some cases, supersets could be effective but inefficient to your body. That may not be a bad news!

Exercise inefficiency causes more stress on your neuro-muscular system. You break down more muscle tissues! With proper nutrition and recovery to repair the damaged tissues, you'll get stronger, build more muscle, and burn more fat.

Superset workout provide a strong stimulus to the metabolic rate and has a greater fat burning effect.


Practical Effective Superset Workout

In the following, I'll provide a few practical effective superset workout routines that you can try in a commercial gym, where "hugging" two stations or machines all for youself at the same time for supersetting workout could be a problem.

1. Superset barbell squat with dumbbell deadlift. Bring a pair of dumbbells to the squat rack or by the Smith-machine. Do a set of barbell squat followed immediately by doing a set of dumbbell deadlift. Standard back squat works all major leg muscles with a little more emphasis on the quadriceps. Deadlift is a hip-dominated lower body exercise that works all major muscles (except your chest), particularly more directly on your hamstrings and glutes. It also takes a lot of core strength and stability. This superset not only allows you to perform more leg workout, but also provides a more balanced training on your front and back sides of your legs. In addition, you only take up one work station (squat rack or Smith-machine).
2. Superset lat pull-down with standing dumbbell shoulder press. Again bring a pair of dumbbells to the lat pull-down station. Do a set of lat pull-down followed immediately with standing dumbbell shoulder press. You really only take up the lat pull-down station. The lat pull-down exercise primarily works your back muscles: latissimus dorsi ("lats") and trapezius. It also takes biceps and forearms to pull the bar down. Shoulder press works all three sides of your deltoid muscles (anterior, medial and posterior) to push the weight upward. These two exercises have opposite joint actions (scapular adduction vs. abduction) and opposite directions of movement (vertical pull vs. vertical push). Both muscle groups are most often abused and injured in daily activities or sports. Strengthening these two muscle groups at the same time will help you handle more weights, improve your posture and prevent injuries. You can replace lat pull-down with pull-up or chin-up exercise.
3. Superset dumbbell bent-over row with dumbbell bench press. You can use the same or two different weights depending on your strength and weakness, training goal and emphasis. Most people do more chest exercises than strengthening their back. You probably heard about people hurting their back all the times. It's rare to hear about someone pull his pec muscle. So do a set of dumbbell bent-over row in front of the bench. Then sit down and lie back on the bench. Do a set of bench press. You'll need a bench and you work on your back and chest muscles in a superset. Bent-over row works the same back muscles as in lat pull-down. Bench press works primarily your chest (pectoral muscles), triceps and front shoulder muscles.
4. Superset barbell bent-over row with barbell deadlift. Get an Olympic bar, find your spot and load up the weight plates. Do a set of bent-over row for your back followed by a set of deadlift for your hamstrings and glutes, or vice versa. This superset exercise will also challenge your biceps and forearms and strengthen your gripping power.
5. Superset dumbbell squat with dumbbell shoulder press. Apparently you need to use the weight suitable for shoulder press for both exercises. Clean the dumbbells onto top of your shoulders. Start squatting down while holding the dumbbells. As you start pushing your legs back up close to standup position, press the dumbbells upward. Lower the dumbbells slowly down to the top of your shoulders. Then start squatting down again. It may not seem a lot of load on your legs. Do a few sets. You'll know this superset is really challenging to your whole body, your core and your anaerobic energy system. If you do these exercises in a faster pace, it's called "thruster."
6. Superset dip with dumbbell biceps curl. Grab a pair of dumbbells to the station with parallel-bar handles. The station could be the captain's chair or Roman chair where you perform abdominal training. Do a set of dips (with bodyweight or with additional external weight) to work on your chest and triceps. Then immediately do a set of dumbbell curls to work on your biceps.

These supersetting training systems may not be on your training book. You've probably never thought about doing your weight training like these before.

You only rest after you complete the two exercises together. You perform higher training volume (or work capacity) in a shorter period of time. That's true intensity!

You may also need to lower the weights compared to what you would do with straight-set training system for the respective exercise.

Give it a try. Incorporate supersets into your workout routine and your whole periodization program.

There are just so many different ways of changing up your weight training routine and move beyond your training plateau!

In my next article, I'll give you a few superset workout routines based on bodyweight circuit and total-body training.

Copyright 2007 www.careyforfitness.com by C. Carey Yang.
All rights reserved.
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Superset for a Super Workout

All About Workout Effectiveness


I'm an advocate of total-body training. I'm also a big fan of doing supersets, tri-sets, giant sets or circuit strength training in a weight training routine for many reasons.

The truth is that most 9-to-5 working people simply cannot go to gym for weight training 5 days a week consistently without getting burnout.

The main reason is not just about time. It's also about workout intensity and recovery. Program compliance and adherence is most important in a successful exercise program.


Is 5 better than 3?

Maybe. But if you can perform three weight training sessions a week effectively with truly high intensity and achieve good results, why go for two extra sessions? In fact, if you don't work out at high intensity and don't recover well enough, the two extra sessions will not help you gain strength and grow muscles. On the contrary, it may negatively sabotage your progress.

Truth be told, many people overestimate their workout intensity. There is a huge difference between pumping 100 reps of bicep curls with 10-lb dumbbells and 20 reps of chest press with 50-lb dumbbells. Got that?


What Is Superset?

Superset is referred to a weight training system or routine that you perform two exercises back to back with no or very little rest. If you do three exercises in a row, it's called a "tri-set."

A "giant set" involves doing four consecutive exercises with no rest. Circuit training is typically involved more than 5 exercises in a circuit fashion.

You can normally perform the first exercise with higher quality or heavier weight because you're fresh from the rest. As you move on to do the second exercise, your central nervous system (CNS) starts to lose some focus and your ATP energy system cannot fire up as quick. So you may not be able to do the second exercise as good or as heavy as if you would do it by itself in a straight-set system.

So be aware of supersetting the exercises with proper sequence, weights and rest periods to meet the goal of your training progam. It's nothing wrong to reverse the order of the two exercises. The training effect could be different.

It's best to choose the first exercise with multi-joint compound movement or the weaker muscle group that you want to strengthen and put more emphasis on. That's, prioritize training your weaker or less developed muscle group.


How to Superset

There are many ways of supersetting your weight training routines.

1. Superset two exercises to work on the same or related muscle group. For example, the variation # 3 in my article How to Change Up Your Weight Training Routine is one way to work on your chest with two different exercises (chest press and flye) with different movements and emphasis. Another example is do your squats followed by lunges or deadlift to work on your legs. You can do lat pull-down (for your lat and upper back muscles) followed by seated row (for your mid and lower back muscles).
2. Superset two exercises to work on opposing muscle groups or opposing joint actions. For example, you can superset bench press (for your chest) with bent-over rows (for your back). In an another example, you can superset dumbbell curl (for your biceps) with dumbbell kickback (for your triceps). In addition, you can superset leg extension (for your quadriceps) with leg curl (for your hamstrings). Supersetting lat pull-down (for your lat and upper back) with shoulder press is opposing joint actions since your lat/back and shoulder are not really opposing muscle groups anatomically.
3. Superset two unrelated muscle groups. This type of supersetting workout is inefficient but most effective, particularly for fat loss. For example, you can perform squat (for your legs) followed by barbell bench press (for your chest). This supersetting method often involves one upper body exercise with one lower body exercise. So when you perform the upper body exercise (bench press), your lower body that was just worked (your legs) can rest and recover. Although you're doing two (unrelated) exercises back to back without rest, you're in fact still resting the other muscle group. Overall, you save rest periods and do more work in a shorter time. That's, your training volume is higher in short period of time with little recovery between sets. Your workout "intensity" is truly high.

Exercise inefficiency causes more stress on your neuro-muscular system. You break down more muscle tissues! Superset routine has a greater fat burning effect by revving up your your metabolic rate.

With proper nutrition and recovery to repair the damaged tissues, you'll get stronger, build more muscle, and burn more fat.

Sounds Good, But ...

The supersetting idea sounds good and simple. But in reality, it's not easy to excute effectively. It's practically difficult to get an effective and efficient superset workout in a commercial gym, particularly during high-traffic hours. You have to learn how to organize an effective workout.

If you're supersetting squat with bench press, you'll take up two work stations just for yourself. It's probably not desirable, particularly during high-traffic gym hours. You may need to move back and forth between two stations, sometimes across the room. By the time you're done with squat and walk over to bench press station, there may be other people waiting there to use the bench and or actually using the bench.

In some cases, you may need different pairs of weights for different muscle groups. You'll end up shuffling dumbbells around on the rack, all over the floor or moving the bench here and there, which again may be scoffed by other gym members.

So the key is to find an area or weight station that you can use throughout a superset. Also plan the supersets properly so as to minimize weight changes for efficiency. You may read some superset routines in fitness magazines. Most look good on paper but most are just not practical at all for the above reasons.

I'll cover a few practical superset routines to help you organize a super effective workout in my next article.

Copyright 2007 www.careyforfitness.com by C. Carey Yang and Beyond Fitness Solutions, LLC. All right reserved.

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