Martin doing ball throws between sets |
Full body workout example:
A1: Heavy deadlifts
A2: Scapular wallslides \ ankle mobilization \ Shoulder rehab \ Spine mobilization
B1: Bulgarian split squats
B2: Clap pushups \ Dumbell pullovers \ Inverted rows \ DB bench press
C1 :Chin ups
C2: Bridge \ Crunches \ Landmines \ Core work..
D1: Face pulls \ Shoulder rotation \ Band pull-apparts
D2: Stretching
Upper body workout example:
A1: Bench press
A2: Pull-ups
B1: Pushups from bench
B2: Seated Rows
C1: Zottman curls
C2: Reversed Flies
D1: Ab-wheel
D2: Chest stretch
A1, A2, etc means.. you do one set of A1, then straight over to one set of A2. Then you do a 2-3minute rest, and do it all over again for prescribed sets and reps. This way you always keep busy, but you do not hit the same muscle groups with the exercises, this way you can give 100% every set. This is different from traditional supersets in the way that people usually superset the same muscle group. Example: Bench press - Triceps . Doing it like that will exhaust your triceps, so you can't give 100% effort in the main lift, which is bench press. Give it a go, you will see great results, ,it will keep your heart rate up, AND you will be doing your workouts in shorter time.
Morten
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