Superset Workout

[gridlock]

When I first started out a guy showed me this superset workout to do. I was doing the same workouts over and over and it was going stale and he suggested I did this to shock my muscles. Dont get me wrong it looks easy but if you work intensely enough it really does kill you.
I'm gonna start doing it again to see what it can do.
The idea being when you go back to your other types of training it will be the shock change that starts giving you some results againg if you're stuck in a rut.
Its probably outdated now so I'd be interested to see peoples opinions on it.

Rep range is 3 sets of 10 after a warmup at the start of the session.

Chest

Flat Bench : Flat Flyes
Incline Bench : Incline Flyes
Decline Bench : Decline Flyes

Back

Chins : Dumbell Row
Dumbell Pull Over : Cable Row
Deadlifts : Straight arm pulldowns

Shoulders

Arnold Press : Lateral Raise
Barbell Press : bent over rear deltoid raise

Legs

Squats : Hamstring Curls
Stiff Leg Deadlifts : Leg Extensions
Calf Raises

 

[Dangkolo]

When I first started out a guy showed me this superset workout to do. I was doing the same workouts over and over and it was going stale and he suggested I did this to shock my muscles. Dont get me wrong it looks easy but if you work intensely enough it really does kill you.
I'm gonna start doing it again to see what it can do.
The idea being when you go back to your other types of training it will be the shock change that starts giving you some results againg if you're stuck in a rut.
Its probably outdated now so I'd be interested to see peoples opinions on it.

Rep range is 3 sets of 10 after a warmup at the start of the session.

Chest

Flat Bench : Flat Flyes
Incline Bench : Incline Flyes
Decline Bench : Decline Flyes

Back

Chins : Dumbell Row
Dumbell Pull Over : Cable Row
Deadlifts : Straight arm pulldowns

Shoulders

Arnold Press : Lateral Raise
Barbell Press : bent over rear deltoid raise

Legs

Squats : Hamstring Curls
Stiff Leg Deadlifts : Leg Extensions
Calf Raises

I love supersets when incorperated correctly. I did quads last night and let me tell you, I could not even think straight when I finished. I literly need to sit in my car after working out for at least 10min. or so just to get my head straight.

 

[gridlock]

I love supersets when incorperated correctly. I did quads last night and let me tell you, I could not even think straight when I finished. I literly need to sit in my car after working out for at least 10min. or so just to get my head straight.

I can remember when I used to do it I dreaded the leg day spasms driving home. I used to get bad twitches as well from shoulders and for about a day after my delts were like lead balloons.

 

[Tom]

love supersets

i like to do opposing muscle groups like chest and back, bi's and tri's, hams and quads. sometimes i superset delts and back too. my workouts are no longer than 45 minutes and i rarely feel overtrained.

 

[jm425]

I used to do trisets and supersets for awhile years ago. I'm not a big fan of it. I like progressive weights better. However it is a good change of pace when your stuck at a plateau.