Super Set Hell (3 day routine)

Before Your Start:

1. Remember to ease yourself into this program.
2. A warm-up is not included in the following program. Be sure to properly warm-up before beginning you routine (3-5 minutes).
3. Abdominal and lower back (core) is not included in the detail of this routine. Alternate or do both every workout.
4. Be sure to consult with a physician before starting this or any other workout program.

Overview:

The following workout incorporates the principle of antagonist muscle group combinations, compound movements and high repetition training. This workout is designed to shock the system and, as with all workouts, should be changed frequently (every 8-12 weeks). Note Quads have been given a rest this phase.

You are going to need to move in this one.

Weekly Workout Split:

Day 1 – Chest, Back and Hamstrings

Day 2 – Biceps, Triceps and Shoulders

Day 3 – Repeat

Training Protocol:

2-3 Exercises per muscle group

3 Sets per exercise

20-25 Rep-Range

1 minute Rest Periods

Workout details:

• Day 1 -Chest, Back and Hamstrings

1.  
   1. Machine Flys TO Floor Push-Ups
   2. Flat DB Press (palms) TO Machine Chest Press
   3. Machine Seated Row TO Close Grip Pulldowns
   4. Lat Pulldowns (Machine) TO Single Arm Cable Rows
   5. *Giant Set – Lying Leg Curl TO Reverse Lunges TO Leg Press (high and wide stance – go Deep!)

• Day 2 – Biceps, Triceps, Shoulders

1. Skull Crushers TO Standing EZ Bar Curls
2. Standing Cable Curls TO Tricep Pushdowns
3. Assisted Dips TO Seated Hammer Curls
4. Upright Rows TO Front Raises
5. Side Raises TO Military Press

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