Better Together: Superset Your Workouts

Superset Your Workouts: A Full Body Program For Arms

The following superset workout is a full body program for arms. You will need to perform all exercises twice per week with rest periods between each set.

The first exercise is done one day before the second exercise and vice versa. The order of these two exercises does not matter.

Day 1 – Chest & Triceps Exercise Sets Reps Rest A1) Barbell Curl 3 8 B1) Dumbell Press 5 10 C1) Close Grip Bench Press 4 6 D1) Seated Cable Row 7 12 E1) Bent Over Rope Push Down 9 15 F1) Reverse Hyper 10 20 G2) Decline DB Flyes 2 10 H2) Hammer Strength Dip 3 8 I2) Skull Crusher 4 12 J2) Tricep Kickback 5 8 K2) Standing Calf Raise 6 12 L2) Plank With Shoulder Straps 7 12 M2) Side Planks With Elbows 9 15 N3) One Arm Pull Through 10 20 O3) Seated Cable Crunch 11 24 P3) One Leg Deadlift 13 25 Q4) Weighted Sit Up 19 30 R5) Reverse Hyperset 18 40 S6) Single Arm Chin Ups 21 32 T7) Straight Leg Legged Crunches 23 36 U7) Glute Kicks On Bench 25 45

Day 2 – Back & Biceps Exercise Sets Reps Rest A1) Deadlift 3 8 B1) EZ Bar Curl 5 10 C1) Under Grip Lat Pull Down 4 5 D1) Seated Row 7 15 E1) Rope Push Down 9 12 F1) Straight Arm Pull Down 8 15 G2) Hammer Strength Row 2 12 H2) Incline Dumbell Curl 4 6 I2) Standing EZ Bar Curl 7 10 J2) Spider Curl 21 30 K3) Seated Calf Raise 6 15 L3) Glute Bridge 21 45 M4) Ab Mat Twist 23 45 N5) Single Leg Deadlift 18 30 O5) Dumbbell Row 21 32 P6) Stir The Pot 22 45

Day 3 – Shoulders & Legs1 Exercise Sets Reps Rest A1) Snatch 3 5 B1) Leg Press 4 20 C1) Incline Dumbell Press 4 6 D1) Seated Dumbbell Lateral Raise 7 12 E1) Barbell Step Ups 20 40 F2) Lying Dumbbell Triceps Extension 2 10 G2) Seated French Press 21 30 H2) Walking Lunge 15 30 I2) Standing Single Leg Cable Lift 10 20 J2) Seated Plate Front Raise 11 15 K3) Standing Calf Raise 8 20 L4) Side Plank 27 45 M5) Superman 21 45 N6) Stir The Pot 26 45

1Followed By: Biceps & Triceps Exercise Sets Reps Rest A1) 8 Count Body Builder 3 5 B1) 8 Count Body Builder 3 5 C1) 8 Count Body Builder 3 5 D1) 8 Count Body Builder 3 5 E2) Spider Curls 4 15 F2) French Press 4 15 G2) Standing Overhead DB Tricep Extension 4 12 H2) Lying Tricep Extension (Skull Breaker) 4 15 I2) Lying Tricep Extension (Rope) 4 16 J3) Seated Plate Curl 21 30 K4) Dumbbell Extensions (Skull Breaker) 15 25 L4) Dumbbell Extensions (Rope) 15 25 M5) Tricep Pushdown 18 30 N6) Stir The Pot 21 45

Day 1 – Legs & Shoulders1 Exercise Sets Reps Rest A1) Snatch 3 5 B1) Leg Press 4 20 C1) Incline Dumbell Press 4 6 D1) Seated Dumbbell Lateral Raise 7 12 E1) Barbell Step Ups 20 40 F2) Lying Dumbbell Triceps Extension 2 10 G2) Seated French Press 21 30 H2) Walking Lunge 15 30 I2) Standing Single Leg Cable Lift 10 20 J2) Seated Plate Front Raise 11 15 K3) Standing Calf Raise 8 20 L4) Side Plank 27 45 M5) Superman 21 45 N6) Stir The Pot 26 45

1Followed By: Back & Traps Exercise Sets Reps Rest A1) Deadlift 2 5 B1) EZ Bar Curl 4 8 C1) Under Grip Lat Pull Down 5 6 D1) Seated Row 10 15 E1) Rope Push Down 10 15 F1) Straight Arm Pull Down 10 15 G2) Hammer Strength Row 2 10 H2) Incline Dumbell Curl 5 8 I2) Standing EZ Bar Curl 10 12 J2) Spider Curl 15 20 K3) Seated Calf Raise 8 14 L3) Glute Bridge 20 40 M4) Ab Mat Twist 25 45 N5) Single Leg Deadlift 16 30 O5) Dumbbell Row 18 30 P6) Stir The Pot 22 45

Better Together: Superset Your Workouts - Image

Day 3 – Chest, Back & Biceps1 Exercise Sets Reps Rest A1) 8 Count Body Builder 3 5 B1) 8 Count Body Builder 3 5 C1) 8 Count Body Builder 3 5 D1) 8 Count Body Builder 3 5 E2) Spider Curls 4 15 F2) French Press 4 15 G2) Standing Overhead DB Tricep Extension 4 12 H2) Lying Tricep Extension (Skull Breaker) 4 15 I2) Lying Tricep Extension (Rope) 4 16 J3) Incline Smith Machine Press 21 30 K4) Dumbbell Extensions (Skull Breaker) 15 25 L4) Dumbbell Extensions (Rope) 15 25 M5) Tricep Pushdown 18 30 N6) Stir The Pot 21 45

1Followed By: Shoulders, Legs, & Abs Exercise Sets Reps Rest A1) Snatch 3 5 B1) Leg Press 4 20 C1) Incline Dumbell Press 4 6 D1) Seated Dumbbell Lateral Raise 7 12 E1) Barbell Step Ups 20 40 F2) Lying Dumbbell Triceps Extension 2 10 G2) Seated French Press 21 30 H2) Walking Lunge 15 30 I2) Standing Single Leg Cable Lift 10 20 J2) Seated Plate Front Raise 11 15 K3) Standing Calf Raise 8 20 L4) Side Plank 27 45 M5) Superman 21 45 N6) Stir The Pot 26 45

1Followed By: Shoulders, Legs, & Back Exercise Sets Reps Rest A1) Deadlift 2 5 B1) EZ Bar Curl 4 8 C1) Under Grip Lat Pull Down 5 6 D1) Seated Row 10 15 E1) Rope Push Down 10 15 F1) Straight Arm Pull Down 10 15 G2) Hammer Strength Row 2 10 H2) Incline Dumbell Curl 5 8 I2) Standing EZ Bar Curl 10 12 J2) Spider Curl 15 20 K3) Seated Calf Raise 8 14 L3) Glute Bridge 20 40 M4) Ab Mat Twist 25 45 N5) Single Leg Deadlift 16 30 O5) Dumbbell Row 18 30 P6) Stir The Pot 22 45

Day 5 – Chest, Back & Abs1 Exercise Sets Reps Rest A1) 8 Count Body Builder 3 5 B1) 8 Count Body Builder 3 5 C1) 8 Count Body Builder 3 5 D1) 8 Count Body Builder 3 5 E2) Spider Curls 4 15 F2) French Press 4 15 G2) Standing Overhead DB Tricep Extension 4 12 H2) Lying Tricep Extension (Skull Breaker) 4 15 I2) Lying Tricep Extension (Rope) 4 16 J3) Incline Smith Machine Press 21 30 K4) Dumbbell Extensions (Skull Breaker) 15 25 L4) Dumbbell Extensions (Rope) 15 25 M5) Tricep Pushdown 18 30 N6) Stir The Pot 21 45

1Followed By: Legs, Shoulders, & Biceps Exercise Sets Reps Rest A1) Snatch 3 5 B1) Dumbbell Lunge 4 10 C1) Shoulder Press 4 6 D1) Bent Over Row 10 15 E1) Rope Push Down 10 15 F1) Stir The Pot 20 40 G2) Seated Dumbbell Lateral Raise 8 12 H2) Single Leg Press 21 30 I2) Front Plate Raise 11 15 J2) Seated Plate Front Raise 11 15 K3) Dumbbell Shrugs 18 30 L4) Stir The Pot 21 45 M5) Stir The Pot 21 45 N6) Stir The Pot 27 45

1Followed By: Back, Shoulders, & Triceps Exercise Sets Reps Rest A1) Deadlift 2 5 B1) EZ Bar Curl 4 8 C1) Under Grip Lat Pull Down 5 6 D1) Seated Row 10 15 E1) Rope Push Down 10 15 F1) Stir The Pot 20 40 G2) Seated Dumbbell Lateral Raise 8 12 H2) Single Leg Press 21 30 I2) Front Plate Raise 11 15 J2) Seated Plate Front Raise 11 15 K3) Dumbbell Shrugs 18 30 L4) Stir The Pot 21 45 M5) Stir The Pot 21 45 N6) Stir The Pot 27 45

Day 6 – Legs, Shoulders & Biceps Exercise Sets Reps Rest

Sources & references used in this article:

Supersets: Lift Weight to Lose Weight by HD Phase, ILB Mass – blog.nasm.org

The effects of multi-set and super-set training on body composition and endurance of overweight adult men by DM Fitness

Tom Astley Physiotherapy by I Blazquez, NGA ACSM

Better body workouts for women by C Perez – 2011 – search.proquest.com

More Muscle, Less Fat by D Hudson