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Jul 13, 2010 
What is a Supersets Workout? It is two exercises that are preform back to back without any rest and is counted as one set. There are two ways you can super set your exercises.
First Supersets Workout
You will combine two exercises with opposite muscle contractions, example…
Bicep curl + Triceps extension
Bench press + Lat pull downs
The key for this first super set is to perform one exercise that works one muscle directional plan and perform the next exercise with the opposite muscle directional plan. If you look at the above example, we combine the bicep (pulling action) and the triceps (pushing action). We did the same for the chest (pushing action) and back (pulling action).
Second Supersets Workout
The second way to perform this super set is combining two exercises with the same muscle group. This type of super set is more advanced and is more intense on the muscle.
An example of this type of super set will look like this:
Bicep:
Dumbbell incline curl + Hammer curl
Triceps:
Pulley push downs + Triceps extensions
Shoulders:
Military press + Side lateral raise
Chest:
Incline dumbbell bench press + Incline flyes
Back:
One arm bent over row + Lat pull downs
Thighs:
Squats + Lunges
Calves:
Calf raise + Lean forward calf raise
Abs:
Hanging leg raises + Hanging knee ups
Supersets are perfect for both building muscle mass and getting ripped. You can add super sets in with your regular routine to burn more calories or isolate one muscle for more growth. When doing supersets workout for muscle mass, keep your rest intervals between 60 to 90 seconds between sets. When trying to tone the muscles, keep your rest intervals around 30 seconds between your sets.
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