Sports Facility Architecture. Super Set A: 20 Squats; 25 Crunches; Rest 1 minute (stretch, deep breathe, get up, move around a bit) Repeat Super Set A: 20 Squats with alt.side leg raises; 25 Lower abdominal knee raises; Rest Repeat Super Set A: 20 Squats with back and chest stretch/squeeze; 25 Crunches; Rest The rest period comes after exercises are performed back to back. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. It was a Same Part Superset, meaning our supersets included two exercises that worked the same muscle. Twitter. This 40-minute full body workout at home is great for strength training and optimizes your time with a superset workout plan!Get our Fit Father Old School Muscle Building Program here → https://www.fitfatherproject.com/youtube-osm-programGet our Fit Father 30-Day Fat Loss Program here → https://www.fitfatherproject.com/youtube-ff30x-programSubscribe to our channel here → https://goo.gl/wxghQ5Our free resources:5 Best Muscle Building Exercises → https://www.fitfatherproject.com/youtube-5-muscle-builder-optin1-Day Weight Loss Meal Plan → https://www.fitfatherproject.com/youtube-1-dmp-optin24-Min Fat Burning Workout → https://www.fitfatherproject.com/youtube-24-min-optinSuperset workouts allow you to get more volume into your workout in less time. Biceps Triceps Superset Workout – Arnold workout. The activities in the supersets will alternate between back and triceps with an occasional surprise thrown in to keep you on your toes. This routine has been built to be a very well rounded upper body workout and has been developed using supersets to get the most intense strength/mass building workout in the shortest amount of time. Lie with your back flat on a bench elevated at a 45 degree angle. Equipment I Used: Exercise mat; Chair for triceps dips (can use a coffee table, bench, trunk, etc.) Shoulder Press – 10 reps (press dumbbells or a bar above your head) Seated Row – 10 reps (sit and pull the weight back, you can also do a bent row with dumbbells if you are doing it at home) Foam roll before and stretch after the workout! You can even add in a third exercise to put into your program rotations for more variety. Jan 25, 2019 - Work it all from head to toe with this 30 minute full-body superset workout for strength and conditioning. The 2021 Men's Health Home Gym Awards. Jen May 2, 2014, 10:36 am. Form is still important while working out at home. If you have any concerns about your health, you should see your Doctor immediately. Upper Body/Lower Body Supersetting Do an upper body exercise then a lower body exercise, or vice versa, e.g. Video Guides: Windows Media - Real Player, * To add intensity - add upper body/arm chest and back contractions (same tempo) light hand weights work well, * Add leg lifts on the way up (front and side) Start with bent knee ups and work towards straight leg raises). Superset #3. Thank you – I love this workout. Day 14 in the EPIC Program and it’s a superset full body workout at home using dumbbells and our bodyweight for this session! Share 0. incline curls then barbell curls. The workout includes tempo work and supersets to increase time under tension and maximize muscle fatigue and metabolic build-up. Carve a six-pack, burn fat and build powerful glutes during isolation. Jan 25, 2019 - Work it all from head to toe with this 30 minute full-body superset workout for strength and conditioning. Superset 3 – Dumbbell Flyes supersetted with Seated Cable Rows. March 23, 2020 . Note that you should complete one superset before you move on to the next superset. Superset 2: 3 sets of 10-12 Lift: HEAVY. Super-Set Workout - Home training Ludovic Guazzagaloppa Résumé . If you do want to use dumbbells, I’ll also show you the most effective chest exercises that use dumbells, as well as other tricks you can use that are just as effective as weights, or you can even make your own dumbbells (more on this later). You can strength train your whole body in 35-45min. The focus during this workout is not speed. Try to get 3-4 sets total from each of your Super Sets. Build Bigger Legs and Tougher Abs at Home with This Superset Workout. We recommend structuring your workout in alternating supersets (just follow along with us) so that you allow your muscles time to recover between sets instead of burning out the entire muscle group and needing to take longer breaks. 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