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Burn it up! Full Body Superset Workout

burn it up feature graphic

 

My work out, July 30th

 

A superset is performed without any rest until both exercises are complete.

Written as Sets x Exercise: Reps/Weight. 30 sec rest between warm up sets, 1 min between work sets.

 

Warm Up:

  • 4 x Machine Press: 20/20lb, 8/40lb, 4/60lb
http://samsfitness.com.au/powertec-workbench-multi-press
http://samsfitness.com.au/powertec-workbench-multi-press

 

Superset 1:

  • 3 x Machine Press: 15/70
  • 3 x Weighted Jump Rope: 100

 

Superset 2:

  • 3 x DB Incline Press: 15/2×15
  • 3 x DB Shoulder Press:  (5/5/5)/(2×15/2×12/2×10)
dumbbell-incline-chest-press
http://marinecft.com/cft_workouts/

 

Superset 3:

  • 3 x Bench Dip: 15/ (feet up on another bench)
  • 3 x Mountain Climbers: 20/leg
http://www.bodybuilding.com/exercises/detail/view/name/bench-dips
http://www.bodybuilding.com/exercises/detail/view/name/bench-dips

Superset 4:

  • 3 x Cable Crossover: 15/2×25
  • 3 x Staggered Pushup: 10/side
http://www.true-natural-bodybuilding.com/equipment/cable-cross.html
http://www.true-natural-bodybuilding.com/equipment/cable-cross.html

Superset 5:

  • 3 x 1 Arm Overhead KB Squat: 15 per side/25lb
  • 3 x V Sit Ups: 15
http://www.bodybuilding.com/exercises/detail/view/name/one-arm-overhead-kettlebell-squats
http://www.bodybuilding.com/exercises/detail/view/name/one-arm-overhead-kettlebell-squats
http://www.fitnessmagazine.com/workout/express/20-minute/from-flab-to-fab-tone-up-in-15-minutes/?page=5
http://www.fitnessmagazine.com/workout/express/20-minute/from-flab-to-fab-tone-up-in-15-minutes/?page=5

Superset 6:

  • 3 x Upright Row: 15/2×20
  • 3 x Tricep Rope: 15/30 lb
  • 3 x 1 Legged Squat (w/ Stability ball): 15/side
http://jennfit.ca/blog/page/2/?s=ugi+ball
http://jennfit.ca/blog/page/2/?s=ugi+ball

 

Superset 7:

  • 3 x Cable Hip Abduction: 15 per side/15 lb
  • 3 x Weighted Jump Rope: 100
http://www.exercisegoals.com/hip-exercises.html
http://www.exercisegoals.com/hip-exercises.html

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