Thanks in advance! Now you’ve completed a 4 set superset of chest and back. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. True supersets involve opposing muscle groups, while compound sets involve the same muscle group. Dumbbell RDL where are the dumbbells in the video? 4 Day Superset Split Workout: Mass Program. Fast Mass Program: 4 Day Superset Split Workout, The Optimized Volume Workout (O.V.W) Program, HIT MASS Program: 3 Day High Intensity Training Split, The Cobra Workout: Heavy High Volume Back Program, DumbBar Workout - Gains With Dumbbell & Barbell Supersets, dumbbell pullovers to work the chest and lats, 5 Day Superset & Timed Set Muscle Building Workout. Try the Fast Mass program; a superset workout to get you pumped and on your way! The difference is that instead of dividing your workouts between your upper body and lower body, you’re dividing them between pushing and pulling movements. Day One: Superset: A1. – 2.5 min. The Fast Mass program is a 4 day split composed entirely of supersets. Web page addresses and e-mail addresses turn into links automatically. The amount of work done during you workouts should be plenty to shred fat and work the stabilizing muscles of your core. I consistently implement the superset strategies found in the fast mass program throughout the year. M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Build muscle, lose fat & stay motivated. Masturbation and Gym Performance: Is there any effect? Join 500,000+ Learn how to cook delicious healthy meals and snacks! Hey Anuj - check out this guide: https://www.muscleandstrength.com/articles/ectomorph-muscle-building-nut... Hello Josh, Superset – 3 sets of cable flys and straight arm pull-down 10-15 reps, no rest Rest Day – Do some light cardio, don’t just sit on your ass all day. Repeat 4 times. One-Arm Dumbbell Rows 3 sets x 6-8 reps. Superset: B1. Do you think it would be ok to perform a short 15-20 minute HIIT workout directly after the lifting session? return !isError; just swap the barbell for dumbells you goose, or don't. Supersets are perfect for shocking and stimulating the muscle. if (isError) Thank you. When will you post a workout where all the videos are correctly matched to the exercises listed in the workouts? i'm in decent shape. You can or you can use the same set on each set. Come and join us today. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. Although, you certainly don’t have to. If yours does, that's great. rest Whichever works best for you and that will allow you to consistently work it in 2-3 times weekly. } Zhead - is there a specific workout video you're referring to? Check your inbox for your welcome email. Incline Dumbbell Row: Do 10 to 12 total reps, focusing on squeezing your mid-back. If not you can either superset on separate machines or perform one and then the other if you don’t have the opportunity to superset them for whatever reason (i.e. Day 4 is your second leg day of the week. The TRUTH About HGH. Some gyms have a machine that has them both. 4-Day Push/Pull Workout Routine. A chest and back superset workout would look like this. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. Related: 5 Day Superset & Timed Set Muscle Building Workout. off (light cardio 20-40 minutes of walking for active recovery). I trust you and I will follow all instructions and restrictions if any. I don’t have knee problems but the goblet forward lunge is making me feel it - in a negative way. -Brett Kahn, IFBB Pro. You’ll repeat each superset and giant set for two rounds, resting 1-2 minutes only after you complete all exercises in each grouping before jumping into the next. Download 4 Day Superset Split Workout and enjoy it … Can this workout be done on consecutive days such as Thur, Fri, Sat, Sun ? All the lifts are also programed so that if you work out in a commercial gym, you wont have to hog a whole lot of equipment. Once your done with the 8 week Superset workout how long before you go back doing them again? – 2 min. rest; Lateral Raise: 3 sets, 10 reps, 2 min. Shannon Clark ; August 11, 2020 ; Are you looking to maximize your arm muscle definition? Look at day 1 in this workout. Could you please share a workout that can be performed without gym equipment/weights in open air such as TREKFIT installations? I’ll touch more on this in a bit, but for now, just know that a superset combines two sets of exercises (that use opposing muscle groups) into one elongated set by performing them one after another without rest. Sorry to ask again, but Covid restrictions have been implemented and the gyms will be closed. This workout is predominately made up of supersets. Hey Zayd - Are you looking for alternative movements because of an injury? For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts. That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. any advice on supplements? True supersets involve opposing muscle groups, while compound sets involve the same muscle group. do i include cardio on lifting days or just walking on rest days since supersetting does elevate the heart rate? To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. – 2.5 min. 1B Barbell Bent Over Row). ... superset with a bodyweight exercise for 10-20 reps, or as many reps as possible. Keep us updated on your progress! The only issue you may run into is a lack of cardiovascular conditioning, which building upon by using this workout will only help you with your long-term goals. Before starting the workout plan, choose what will be the amount of reps you are … Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair. After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises. Day 4: gobblet lunge 12 total or 12 each? No one give’s a shit and if they do, they’re twits. However, with traditional supersets, you wont experience that as much as they use opposing muscle groups such as your back and chest. Hey Sev - you can do a deload week and then repeat the program. Sets: 4 Reps: 8 Rest: no rest Stand upright with dumbbells at your side, palms facing your body. The 4-day push/pull workout is similar to the upper/lower routine. Especially since you’ve got school, work, and life taking up so much of your time. I hope i can build muscles on entire body. Next head over to the cables for a lat pulldown paired with one of the greatest bodyweight exercises of all time, the pushup. Lines and paragraphs break automatically. The amount of work done during your workouts should be plenty to shred fat and work the stabilizing muscles of your core. Hey Zhed - While we do have an extensive exercise video library, there are some movements on our to-be-filmed list. Fast Mass Program: The 4 Day Superset Split Workout, How Skinny Body Can Build Muscle Quickly: Workout & Diet Plan, Ways to Gain Serious Mass For Skinny People, Tasty Recipes to Boost your Testosterone Levels, Bodybuilding Tips: Effects of Alcohol on Muscle Growth, Is HGH safe for beginners? vImage.src = 'https://www.muscleandstrength.com/store/js/extjs/resources/images/default/sizer/square.gif?e=' + encodeURIComponent(frm.Email.value) + '&n=' + encodeURIComponent(frm.cd_FIRSTNAME.value); By utilizing the superset technique, we can do more work in a shorter amount of time. In short, that type of time commitment just isn’t fair! Or looking for? Each workout day trains the entire body with a combination of straight sets and variations of supersets. Front Squat 3 sets x 4-6 reps A2. I prefer walking, but I also live in an area where it doesn’t get cold very often. Try the Fast Mass program; a superset workout to get you pumped and on your way! For those looking for a more in-depth resource to teach them how to build muscle, we’ve created a FREE 5 day Muscle Building Email Course. Kick things off with goblet squats paired with goblet lunges in a great leg compound set. You may also want to include some additional core workouts on your off days. var errorString = ''; Or, should I just substitute the second leg day with another upper body?