So, yesterday I mentioned I would describe one of our muscle definition workouts. The basic regimen with these is that we do a superset of two exercises for 30 reps each at 30%–50% 1RM, rest 30 seconds, and repeat 2 more times. We then move on to the next superset. We do this for four supersets.
These can really knock you out. Today's superset focused on the upper body. Here's what we did:
- Bench (75lbs)/Dumbbell Shrug (30lbs)
- Incline flyes (25lbs)/Calf raises at 45 degrees (100lbs)
- Side Lateral (8lbs)/incline dumbell curl (20lbs)
- Seated calf raise (80lbs)/front dumbbell press (20lbs)
It was fun workout that Nancy and I pulled off together.
Nice one. Do you ever subsitute any other shrug varieties, or just like the standard dumbbell variety?
Posted by: Scott | September 13, 2006 at 23:48
What type of method do you use to pair up your supersets? It seems to me that the choices for bodypart (which you are exercising) is very random (i.e., chest/traps, chest/calves, shoulders/biceps, calves/chest). Have you considered choosing the complimentary body part for your supersets (i.e., biceps/triceps, chest/back, quads/hamstrings)? The 30 reps sounds like lots of fun. I would be roasted after something like that. Were you really pumped up?
Posted by: Andy | September 14, 2006 at 09:30