I tried a bit of a different workout today. Instead of doing giant sets like I normally do, I just did supersets, followed by a giant + drop set.
Here’s how it went, try this with any split, I just did chest + shoulders + tri’s as an example. The workout’s amazing! I was done in under 30 minutes.
If I say ’10 reps’ – grab a weight that you think you’d fail at 10 but go until you fail and don’t change the weight for the second set.
The first superset of each muscle group will be 2 exercises, followed by a 60 second rest.
The second set will be the same two exercises, with the same weight. Do the first exercise until you fail, cut the weight down by 50%, then keep lifting until you fail again. Go on to the second exercise and do the same thing.
For shoulders and triceps I added a final ‘burnout’ exercise that is to be done at a light weight, go for 15 or more reps if you can for this final exercise.
You can do this same routine with any muscle group, just use the same principles as I’ve set out for this one.
So here we go:
A1. Dumbbell Bench – 10 reps
A2. Incline Flys – 10 reps
– rest 60 seconds –
A1. Dumbbell Bench – 10 reps – superset with standing Cable Flys – 15 reps (lighter weight till failure)
– rest 20 seconds –
A2. Incline Flys – 10 reps – superset with standing Cable Flys – 15 reps
B1. Seated Press – 10 reps
B2. Lateral raises using plates – 10 reps
Rest 60 seconds
B1. Seated Press – 10 reps – drop weight by 50% – continue until failure
B2. Lateral Raises – 10 reps – drop weight by 50% – continue until failure
Rest 20 seconds
B3. Reverse Pec Deck (rear delts) – 1 set of 50 reps
C1. Declined Skull Crushers – 10 reps
C2. Dips – 10 reps
Rest 60 Seconds
C1. Declined Skull Crushers – 10 reps – drop weight by 50% – continue until failure
C2. Dips – 10 reps – drop weight by 50% – continue until failure
Rest 20 seconds
C3. Triceps kickbacks – lighter weight – 20+ reps
I’d love some feedback, let me know how it goes!