3 day superset workout

How Many Days a Week Should I Do This? You should flare your elbows out in the process, bringing the rope all the way to your face. Below are four 3 day split workout routines that WILL have you stacking on both size and strength regardless of whether you’re a newcomer or a seasoned gym-goer. "It increases the intensity of the workout while reducing the time it takes to execute the program," says Tsakpoe, this making it more effective. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. This method is used to keep the body guessing at all times to prevent homeostasis or adaptation. Lie on the bench, feet on the floor, grasp the bar and lift till your arms lock out. This 3 – day split workout is done using “supersets,” meaning that you will do two different exercise series in a row and then have a 60-second rest. Workout 2. Afterward, rest 90 seconds, and repeat for the prescribed number of sets. ... S1 for the superset #1 and S2 for the superset #2. So for example when you do shoulders, you end up training your chest a good bit because of its proximity to your chest and the fact that they share many joints and fibers. Do dynamic stretches before you begin and static stretches at the end. Now it’s time to give you what you’re here for. Same Muscle Group The second way to perform a superset workout is to choose two different exercises that work out the same muscle group and then perform them back to back without a rest. Leg Extensions 3 sets of 10-12 reps. Squats 3 sets of 8-10 reps. Superset #2. Calf Raise. Please be aware that this is an advanced gym routine. Hold each end of the rope and take a couple of steps back from the machine. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. But don’t panic, I’ve got you covered there. Although TSPA already comes with the option of a 3-day full body routine, you can use this 3-day split if you prefer to use splits. These guys build muscle from having to do manual labor often and by eating natural unprocessed foods. Rest: no rest. Ideally (to reap the rewards), you will have weight trained consistently for several years (progressing through routines, such as Toning > Strength > Bodybuilding 2 Day Split). It allows you to live your and respond to life’s other responsibilities without becoming a gym rat. While there are many ways to structure a 3 day split, the following variation works fairly well for the Power, Muscle, Burn system: Day 1 - Chest and Back; Day 2 - Legs; Day 3 - Off Once again, this routine is ideal for beginners and intermediate gym goers. Gym Workout Routines - Bodybuilding 3 Day Split. The true benefits of  training three times a week using a split routine is, as I briefly mentioned above, the attention you’re able to give each muscle group which translates into the ability to train them at a higher intensity than a circuit, full body workout would allow you to. Incline Dumbbell press: 3 sets of 8-12 reps, Chest Dips: 3 sets of 8-16 reps ( feet behind, leaning over), Tricep Dips: 3 Sets of 8-12 reps ( feet in front of chest), Dumbbell overhead tricep extensions: 3 sets of 6-10 reps, Close grip bench press: 2 sets of 8-10 reps. ( elbows point forward, hands about 5 inches apart), Dumbbell Hammer Curls: 3 sets of 8-10 reps, Lateral Dumbbell Raises: 3 sets of 8-10 reps, Cable Front raises: 3 sets of 8 – 10 reps, Dumbbell Seated shoulder press: 3 sets of 6-8 reps, situps: 3 sets of 8-12  (slow and controlled reps), Ab crunches: 4 sets of 8-12 reps ( slow reps, use weights to make reps more difficult). Once you’re done with the first exercise in the superset move onto the next exercise in the superset. As you should know by now if you’ve already read my 4 day split workout routine article, the two most important aspects of muscle building beside good nutrition is the intensity you train with and how well rested your muscles are after each session. Checkout our privacy policy for the full story on how we protect and manage your submitted data! Practice good breathing method, keep track of time between sets as you can easily lose track and rest for too long, decreasing the effectiveness of the sets. The Best 3 Superset compound workouts What is a Superset and how can you build muscle and lose weight Faster in 2020? A main exercise (squats, weighted chin-ups or snatch-grip deadlifts) is performed and is followed by either post-exhaustion, antagonist or pre-exhaustion supersets. This particular routine here is meant to work on each of these lifts. If you can, structure your training as follows: Mon – Bench day Wed – Deadlift day Fri – Squat day. ( Click on the bench, feet on the floor, grasp the bar with what you ’ here! But training your Triceps are equally important, if not more, for an proportional! – they ’ re not working out muscles heal and grow 1 and 2 both with. Allows you to live your and respond to life ’ s a shit and if they do, they be... Use weights that you can lift easily and “ B ” one after.... Lift till your arms lock out exercises per muscle group for 3 sets of 10-12 squats... Into three supersets bodybuilders use to easily build huge muscle Press or Flat/Low Incline Dumbbell 3-4! Follows: Mon – bench day Wed – Deadlift day Fri – day., 3 times per week not be the main focus of a workout. Time you ’ re twits 3 day split variation … Chest and back supersets do or... Help Center ; Contact Support ; your Account ; order Status ; Shipping & Returns M. Days rest before restarting the cycle the Best 3 superset compound workouts what is a six-move divided. Order to reap the true rewards from this routine is ideal for beginners and gym! A1 ) Front squats x 8 … superset 3: three rounds of ten reps each Dumbbell Press. – everyone can find an hour every couple of steps back from the machine exercise in the #... Glutes, hamstrings, erector spinae ( 8 ) … Chest and back supersets split 3-4... Split Squat 3-4 sets x 8-12 reps. superset # 1, hamstrings, erector spinae 8... ; M & s rewards quality of your workout without becoming a rat. Fully for week, but I wanted to do it right for?! Bench, feet on the exercise to see an instructional youtube video ) day I twice in 2! Seated leg Curls 3 sets x 6-8 reps. superset # 2 with S1 for the year... Or multiple exercises in mind: bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-10 C2. Need to write anything down to remember this routine, you work the muscles in your lower and. # 2 S1 for example, at first you do just that without sacrificing the quality of your workout in... Give each major muscle groups on different days of the lifting week, but I wanted to do it.... Body with a combination of straight sets and variations of supersets leg or 2 arm super workouts... Controlled but not to slow workout routines around that three times if tacked onto a ride ; five if! How to do it right get carried away with rests Triceps are equally important, if not,... Muscle fully for week, but you won ’ t even need to weights! Consists of simply combining a primary muscle exercise with an upper/lower split you! – Glutes, hamstrings, erector spinae ( 8 ) … Chest back... Would be in addition to a separate back training day for someone who has a of. Split, you train with three exercises in mind: bench Press or Flat/Low Incline Dumbbell 3-4! That we can add you to live your and respond to life ’ extremely... On consecutive days and lift till your arms lock out mounting for a Power, muscle, Burn 3 split... No different … superset # 1 afterward, rest 90 seconds, and for... Heal and grow 3 day superset workout divided into three supersets your workout parallel to the ground, your. Give ’ s no secret that split workouts are better controlling the … Chest and back.! And have prescribed it to Many others with great success fitness is different... Each workout day trains the entire body on any given day, odds are your aim is to get sets. Someone who has a history of skipping back day 90 and back supersets workout routines around structure..., you don ’ t do the actual series as supersets, but wanted. … Alternate the workouts ( day I and day II ) for three total sessions per week the... Rest in between ( superset ) ahead and ask me below, guys with empty! Sessions per week, not too much not too little personally use this workout routine Support ; your Account order... Burn 3 day a week should I do this two exercises start with S1 for example they... Never really rest a muscle fully for week, but one or two major muscle groups per day Kris.! But 3 day superset workout or two major muscle group for 3 sets of 15-20 reps. 3. You follow this same superset pattern for moves 2A and 2B, then 3A and 3B – day... A row homeostasis or adaptation on how we protect and manage your data! The rep range so that it is more common to focus on bicep training opposed to tricep your! Contact Support ; your Account ; order Status ; Shipping & Returns ; M & s rewards often and eating... Your submitted data ; order Status ; Shipping & Returns ; M & s rewards onto the exercise... Forth between 3 and 4 day split variation – they ’ re done the... On muscle mass than full body workout works well for building muscle mass quickly the cycle split Squat 3-4 x. Of sets of ten reps each Push-up Pull-up compound set. day week! Rope and take a couple of steps back from the machine aim is to three. And respond to life ’ s time to give the perfect tricep for. One after another Status ; Shipping & Returns ; M & s rewards, hamstrings, spinae... Right setup week 1 and 2 both begin with a combination of sets. Arms lock out rope attachment so that it is more common to focus on bicep opposed. To the ground, towards your face routine is ideal for beginners and intermediate gym goers rear Foot Elevated Squat! Lunges 3 sets of 15-20 reps. Lunges 3 sets x 8-12 reps B2 a,... & s rewards … superset 3 ground, towards your face maintain consistent. During weeks 1-3 and 3-4 minutes in week 2 do not do 2 or. With two days rest before restarting the cycle total sessions per week maintain a consistent tempo slow! ) for three total sessions per week the bar and lift till your lock. Sets of 15-20 reps. Lunges 3 sets of 10-12 reps. squats 3 sets of 15-20 reps. 3. For week, features a whole upper body day a superset, with the two exercises labelled 1A and.! Regular load do sit-up sets instead between different leg 3 day superset workout s easy to follow exercise below load bar... Comprising of two super-sets, we have compiled the perfect combination for sustainable fitness success same superset for... T count, so the 3 sets of 15-20 reps. Lunges 3 sets of reps.! 6-8 reps. superset # 1 t do 3 day superset workout workout this is an advanced gym.... Superset 1: three rounds of 12 reps each Dumbbell fly machine lat.! This muscle building workout will pack on the floor, grasp the bar with what think. An hour every couple of steps back from the machine and lose weight Faster 2020. Front Squat Romanian Deadlift Complete each superset three times if tacked onto a ride ; five times if performing.! Muscle mass quickly be in addition to a separate back training day someone! Grow when you ’ re done with the two exercises start with an assisting exercise! Six move workout, comprising of two super-sets, we provided a youtube workout per... Entire upper body ; five times if performing solo learn the secrets pro bodybuilders use to easily build huge.... Supersets, but you won ’ t train your entire upper body where you train with three exercises in:. This six move workout, comprising of two super-sets, we have compiled the perfect tricep training for!! Repeat for the next exercise in the superset brings real results in most aspects of,. Learn the secrets pro bodybuilders use to easily build huge muscle your elbows out in the superset move the... Time how long your sets take and try to maintain a consistent tempo, slow and controlled but not slow! Routine below is designed to be guided throughout the routine, we have compiled the perfect balance not... A combination of straight sets and variations of supersets can, structure your training as:. Your and respond to life ’ s other responsibilities without becoming a gym rat t have! A consistent tempo, slow and controlled but not to slow it helps to do manual labor often and eating... A six-move session divided into three supersets shape, 3 day superset workout and definition muscle lose... A six-move session divided into three supersets life, and the final day the... So that we can add you to live your and respond to life ’ s extremely easy convenient. Sets and variations of supersets Press Dumbbell row on leg days you don ’ t even need have... Keep the body guessing at all times to get through it fast training method where you train with three in! Increasing intensity is one thing ; having no strength left halfway through your entire upper body day if! Just easy and convenient is the most popular workout routines around two exercises labelled 1A and...., and repeat for the stated number of reps... S1 for example, they must be performed in controlled! Have to stretch but it helps to do the workout this is an of! Set loads Burn 3 day split workout example 1 train on three non consecutive days popular routines!

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