Week 3: Supersetting - High Level Hypertrophy
Advanced superset workout routine for high level hypertrophy. Experience perpetual muscular pumps! The growth cycle continues!
This workout involves strenuous exercises, and is very important that you follow this routine exactly, and follow all of our recommendations, to get the most out of this workout routine.
This will be a 7 day workout routine.
We will be FULLY isolating every muscle group.
We will be using forced reps, and super sets.
You will be taking minimal rests between sets.The idea behind this workout, is to build muscle and sculpt your body to perfection.
Usually we like to focus on steady controlled form, by going 2 or 3 seconds up and then back down again... This ultimately forces strict movement, and will NOT allow you to use momentum...
However, with this week of training, we will be doing supersets, and we will NOT be counting the speed of repetitions. The idea is to move and keep moving! Give it your all!
We want to keep our heart rate up, and we want to stay steady throughout the entire workout session.
Rests can be taken after 2 sets are completed; make it a true super set.
You may have to use less weight than normal, and that's fine... It won't hurt your progress whatsoever, because the contractions will be so intense you will still build due to the vigorous demands, even while using lighter weight.
Pre- Workout Nutrition is especially important during this week of training.
Always be sure you are taking in the following 1 hour before each workout.
Complex Carbs - Fruits, whole grains...
Lean Protein - Whey, meats...
Fats - Flax, fish oils...
Your schedule will look like this:
Day 1: Chest, Back, Squats
Day 2: Off
Day 3: Biceps, Triceps, Abs, Calves
Day 4: Off
Day 5: Shoulders, Traps, Deadlifts
Day 6: Off
Day 7: Off
This system is completely different than anything you've tried! You will only need to train 3 times this week, because the routines are tough!
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The workout
Day 1 Chest and Back supersets
Start off with 2 sets of Squats - 10 to 15 reps, 2 sets
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Then onto the supersets...
Superset 1:
Chest - Dumbbell Fly
(Chest and Back supersets - 8 to 12 reps, 3 sets)
Back - Parallel Close Grip Pull-up
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Moving onto the next superset...
Superset 2:
Chest - Dumbbell Incline Fly
8 to 12 reps, 3 sets
Back - Barbell Close Grip Bent-over Row
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The next superset....
Chest - Lever Decline Chest Press
8 to 12 reps, 3 sets for each.
Back - Narrow Grip Seated Row
Now you're done!
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Day 2 Off
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Day 3 Biceps, triceps, abs, calves
Bicep - Dumbbell Prone Incline Curl
8 to 12 reps, 3 sets
Triceps - Barbell Close Grip Bench Press
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The next superset...
Bicep - Barbell Preacher Curl
8 to 12 reps, 3 sets
Triceps - Barbell Lying Triceps Extension "Skull Crusher"
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Non supersets...
Abs:
Weighted Incline Sit-up 25 reps
Weighted Sit-up 25 reps
Weighted Lying Leg-Hip Raise 25 reps
Twisting Sit-up 25 reps
Finish off with calves...
Sled Calf Press 3 sets - 10 to 15 reps
Single Leg Calf Raise 3 sets, full exhaustion
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Day 4 off
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Day 5 Shoulders, traps, deadlifts
Start off with deadlifts 2 sets, 10 to 15 reps
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Shoulder - Barbell Military Press 10 to reps, 3 sets
Superset with...
Shoulder - Barbell Front Raise 10 to reps, 3 sets
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Next...
Rear Lateral Raise 10 reps, 3 sets
Superset with...
Barbell Upright Row 10 reps, 3 sets
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Traps:
Shrug 3 sets, 10 reps
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Good job! Now take a couple days off, you'll need it!
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