Superset (Basic) for Losing Weight
Lose Weight Programs, Training Programs | Elad | January 4, 2010 at 3:57 am
Superset
We are going work in a Superset program, the order on which I am going to write is important so I advise you to follow it.
This program should be used after 1.5 – 2 months in a beginners program and should be used for one and half month, then you have to change it again, before I’m going to write the program I want you to take notice to this important emphasis:
A. There is no resting period between sets, Only between exercises – 45 seconds, no more and no less, so make sure you have a stop watch or just check the clock on the wall.
B. What is the weight you should use? Well because you that this program is actually work on each muscle 2 times every week so you will have to use heavy weights, it’s really important to advance with the weights gradually, you need to lift as much weight as you can in 8 repetitions ,then again if you can’t get to the last repetition because the weight is too high for you that’s also not good, so don’t raise the weight unless you can handle it, you need to find the right weight for you, because when you lift more than you can, you ruin your exercise or when you’re not doing enough your just wasting time, so you will have to answer how much weight to use in each exercise because its variate from person to person.
So lets get started!
A. Aerobic Exercise:
I want you to start the training with aerobic exercise such as running, The duration is 30 minutes, the first 2 min are a warm up so just walk, do keep it at a slow pace, then you can push it up a bit for a light run between 8-10 KPH, and the last 2 min are a cool down, so again take the difficulty level down and lower you pace and heart rate. Basically we are talking here about 26 minutes of aerobic workout.
B. Anaerobic Exercise:
Superset:
What is a Superset? Basically instead or just resting between sets in each exercise you do another set (In this program we will use different muscles groups but you will feel how intense it can get).
So for example if you perform in a super set a bench press with a leg press: You start with the bench press by doing 10 repetition and then go quickly (remember - no resting between sets) over to the leg press and perform 10 repetitions also, this 2 exercises create 1 Superset (from 2 sub sets).
The Program:
In this training program we will do 4 supersets (from 2 different exercises) of 20 repetitions (10 repetition in each exercise).
I designed this training program so that you will be able to do one exercise on a machine and the other one with dumbbell or a mattress, that way you can bring them next to the machine and you won’t waste time on walking between supersets:
Chest + Abs:
1. Bench press (In a machine) + Crunch (On a mattress)
2. Fly (In a machine) + Lying leg raise (On a mattress)
Chests + Obliques
3. Pulldown (In a machine) + Twisting crunch (On a mattress)
4. Seated row (In a machine) + Acordeon crunch (On a mattress)
Shoulders + Biceps
5. Standing Shoulder lateral raise (With dumbbells) + Preacher Curl (In a machine)
6. Standing Shoulder front raise (With dumbbells) + Standing hummer curl (With dumbbells)
Triceps + Legs
7. Leg extension (In a machine) + Pushdown (In a cable with v-bar attachment)
8. Laying leg curl (In a machine) + Pushdown with underhand grip (In a cable with straight bar attachment)
C. Stretching:
Abs,Chest,Back,triceps,biceps,shoulders,quads and hamstring.
Each stretch should be around 15 seconds and you should do 3 sets each.
You need to go to the gym 3 times a week and keep one resting day in between (48 hours between each time you exercise).
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Tags: Losing Weight, Superset
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