For Men

Training program with supersets for muscle mass

A hard training program for muscle mass that uses supersets and these are grouped according to the principle of pull-push.

A hard training program for muscle mass that uses supersets and these are grouped according to the principle of pull-push.

This is a workout that you can do quickly when you are running out of time, but despite the short time it will bring remarkable results. The whole training is made up of supersets, these containing exercises paired with the push-pull principle.

The structure of the program is simple; there are basically two repetitive workouts, one for the upper part and one for the lower part.

Training the upper part of the body

Exercise

Sets

Repetitions

A1. Bench press

4

15, 12, 8, 6

A2. Machine row

4

15, 12, 8, 6

B1. Military press

4

15, 12, 8, 6

B2. Tractions*

4

10-15

C1. Dumbbell curl

4

15, 12, 8, 6

C2. Dumbbell shrugs

4

15, 12, 8, 6

* When you reach 15 repetitions or exhaustion, descend as slowly as possible to the starting position (negative).

Supersets not only burn some fat and build muscle, but they also increase your endurance and physical condition. And the mating of exercises to push with some of the pull leaves you enough energy to give everything to both.

Supersets are done by performing both exercises one after the other, without pausing between them. At the end of the superset, take a break for 2-3 minutes to fully recover and use bigger weights.

Training the lower part of the body

Exercise

Sets

Repetitions

A1. Squats with bar on the back of the neck

4

15, 12, 8, 6

A2. Romanian deadlifts

4

15, 12, 8, 6

B1. 45 degrees press

4

15, 12, 8, 6

B2. Leg flexions while lying on your back

4

15, 12, 8, 6

C1. Lunge with dumbbells

4

15, 12, 8, 6

C2. Tips raise to the training apparatus while seated

4

10-15

You can follow this training program for 8-12 weeks. Ideal is to do 4 workouts per week, with a one-day break between them and free weekends. The program could look like this:

  • Monday: Training the upper body

  • Tuesday: Training the lower body

  • Wednesday: Break

  • Thursday: Training the upper body

  • Friday: Training the lower body

  • Weekend: Break

At the end of the training program pursue with a leisure week and then start another training program depending on your goals.

Image source: coachmag.co.uk

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