Super Set Workout Routine for Women


woman curling dumbbell

DESCRIPTION

The following routine is meant to help boost intensity levels by decreasing the amount of rest periods in between sets.

This will help increase metabolic rate and force your body to work a little harder. The result is better muscle tone. This is an intermediate level workout so please be advised, its a tough workout so if you are a beginner to weight training, please try the beginner course first.

For those of you who don't know what a super set is, it's basically a system of exercises that you perform together with little to no rest in between sets.

Traditional sets allows a certain amount of time (IE: 30, 60, 90 seconds) to rest in between sets. Supersets takes this rest time away.

For example, lets say you want to superset the bench press and lat machine pulldown. To perform one super set, you would first perform one set of bench press' and with no rest, immediately perform a set of lat machine pull downs. This would be considered one superset.

The main benefit to supersets is adding an increased element of intensity to your program. The harder you force your body to work, the more results you can expect. This is what supersets do, they force your body to work extra hard.

Here is the recommended training sequence:

Day 1 Monday Workout A Thighs / Back / Triceps
Day 2 Tuesday
Workout B Chest / Shoulders / Biceps
Day 3 Wednesday
Cardio
Day 4 Thursday
Workout A Thighs / Back / Triceps
Day 5 Friday Workout B Chest / Shoulders / Biceps
Day 6 Saturday Rest (Cardio Optional)
Day 7 Sunday Rest

Let's take a look at the workout:

Workout Points

Duration: 6 weeks
Goal: Increase metabolic rate and tone muscle with decreased rest periods.
Method: - Do the two exercises listed together with no rest in between THEN rest for 30 seconds. This is a superset. Repeat this format until all supersets are done then move on to the next exercise pairing.

- 3 to 4 workouts weekly

- 1/2 body trained at each workout session

- Higher repetitions to keep blood in the muscles for longer periods of time.

- Shorter rest periods to keep intensity high

- Medium weights

- Rest periods vary in duration

- Cardio work at the end of each workout for 20 - 30 minutes

Notes:
Keep the workout as is. Try and keep exercises and order the same. If you cannot perform certain exercises, you can substitute for other exercises.

Do not train to failure. Under no circumstance should you be performing the set to failure. If you can’t perform the prescribed repetitions, try lightening the load and use lighter weight.

Keep the rest in between exercises minimal. Rest just enough time to catch your breath and set up your next exercises.

Remember to always strive to improve with each week. To get the absolute most from weight training, you have to keep improving in your workouts, week after week. If, at the end of your set, you find yourself thinking you can do an extra repetition using strict form, go for it.

Watch your diet. For more information on how to eat properly for weight training, please see this page here.

Stay focussed. Remember, your not at the gym to socialize. Your there to get results and to transform your body. Cut the chit chat and keep all concentration on effectively performing your exercises.

Cardio exercise can be anything that allows you to increase your heart rate on a constant and consistent basis. Exercise bike, treadmill, stair master, elliptical trainer, walking (or walking on the spot). If you find yourself having a hard time performing cardio, start small and do 5 to 10 minutes to start and work your way up. Very important to do your cardio!

Best scenario: Workout A on Monday and Thursday
Workout B on Tuesday and Friday

Alternative scenario: Alternate workouts A and B each time you go to the gym

Notes
Set up exercises prior to performing them. This way, you don't waste any time preparing the exercises while working out.

No need to go to failure. Weight should "work" the muscle but shouldn't be taken to complete muscular failure.

Try and improve with each passing workout. If you find the workouts getting easier, add additional weight to the exercises. Always try to improve with each passing workout.

Watch your diet. For more information on how to eat properly for weight training, please see this page here.

This is a pretty intense workout routine. Try and focus for each workout. This will help set the tone for a great session.

For those of you who have never done a superset before, this may seem pretty hard. If you have a hard time doing 3 sets, try doing 2 and work yourself up to 3 sets in the following weeks.

Perform cardio once all supersets have been completed.

Remember to drink two glasses of water prior to working out, two during your workout, and one or two after. This will ensure you don't dehydrate.

The Workout

Workout A Thighs / Back / Triceps
Exercise Sets Reps Rest
Cardio (light)      
Super Set 1      
Leg press 3 20 1 min in between sets
Dumbbell stiff leg dead lifts 3 15  
Super Set 2      
Leg extensions 3 20 30 secs in between sets
Lunges 3 15 - 20  
Super Set 3      
Lat machine pull downs 4 12 30 secs in between sets
Seated cable rows 4 15  
Super Set 4      
Seated dumbbell triceps extensions 3 15 1 min in between sets
Dumbbell kickbacks 3 20  
Super Set 5      
Standing calf raise 3 25 - 35 30 secs in between sets
Cable crunches 3 25 - 35  
Cardio (for added intensity try a high intensity interval cardio session) Perform for 20 to 25 minutes at moderate pace.
Workout B Chest / Shoulders / Biceps
Exercise Sets Reps Rest
Cardio (light)     5 - 10 minutes
Super Set 1      
Flat dumbbell bench press 4 15 1 min in between sets
Dumbbell side raises 4 15  
Super Set 2      
Incline dumbbell flies 3 15 1 min in between sets
Seated dumbbell press 3 15  
Super Set 3      
Standing barbell curls 4 15 1 min in between sets
Hyperextensions 4 15  
Super Set 4      
Seated dumbbell curls 3 15 1 min in between sets
Leg raise off bench 3 20 - 25  
Cardio (for added intensity try a high intensity interval cardio session) Perform for 20 to 25 minutes at moderate pace.

There you have it. A super set workout that will greatly boost intensity levels which will add up to an increase in muscle tone. There may be some exercises such as the dumbbell lunge which may seem strange if you've never done them before. I suggest trying to do the exercise without dumbbells if you've never done them before. In fact, if there are some exercises here that you've never done, I strongly suggest you mimick peforming them without any weight. Follow the video in the exercises and when you are comfortable, try using weight.

Also, if you have a hard time doing the prescribed repetitions, start at a lower repetition. Work your way up to the listed repetitions.

Good luck and all the best,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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