supersetting

anonymous asked:

What's your butt-routine?

This is my normal leg routine:
Squats (4 x 8-12 reps) (2 supersets x 12-15 reps)
Calf raises (5 x 30+ reps)
Lunges (4 x 8-12 reps each leg)
Weighted kickbacks (3 x 12-15 reps each leg)
Leg press (3 x 12-15 reps)
Single leg deadlift (3 x 12-15 reps each leg)
Glute bridges (3 x 12-15 reps)

When I have more time, I also do:

Regular deadlifts (4 x 8-12 reps)
Goblet squats (3 x 12-15 reps)
Kettlebell swings (3 x 15-20 reps)
Jump squats/lunges (max reps for 1 min, rest 30 seconds, repeat as many times as I feel like lol)

I don’t ever really know what I’m doing, but hopefully this helps somehow ¯\_(ツ)_/¯

Level 1: Workout Regimen

***Four Week Program***

Letter pairings (i.e. A1, A2) are supersets. After the completion of your set for workout 1, go directly to the next set of workout 2. After you complete that set of workout 2, follow the rest instructions provided and go back to the next set of workout 1.

WEEK 1

DAY 1

A1. Barbell Back Squat: 3 sets of 5 reps
A2. Chinup: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Dumbbell Bench Press: 2 sets of 8 to 12 reps
B2. Dumbbell Single-Arm Row: 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep.
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Barbell Straight-Leg Deadlift: 3 sets of 12 to 15 reps
C2. Cable Core Press: 3 sets of 10 reps per side
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Farmer’s Walk: 3 sets of 40-yard carries
Rest 1 minute between each set.

DAY 2

A1. Barbell Bench Press: 3 sets of 5 reps
A2. Chinup: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Trap Bar Deadlift: 3 sets of 8 reps
B2. Dive Bomber Pushup: 3 sets of 8 to 10 reps
Only rest when needed.
C1. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps
C2. Barbell Bent-Over Overhand-Grip Row: 3 sets of 5 to 6 reps. Hold a 1 to 2 second pause at the top of each rep.
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Reverse Lunge: 2 sets of 8 to 10 reps per leg

DAY 3 - CORE, CARDIO

A1. Galleons
A2. Leg lift (6")
B1. Lower back lifts
B2. Oblique dumbbell lift
C1. Planks
C2. Superman

Cardio Options:
Swimming laps
Elliptical
Treadmill

DAY 4

A1. Sumo Deadlift: 3 sets of 5 reps
A2. Single-Arm Landmine Press: 2 sets of 8 reps per arm
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Barbell Front Squat: 3 sets of 8 to 10 reps
B2. Single-Leg Hip Thrust with Shoulders on Bench: 3 sets of 10 reps per leg
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Close-Grip Bench Press: 2 sets of 12 to 15 reps
C2. Barbell Bent-Over Underhand-Grip Row: 3 sets of 10 to 12 reps
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Face Pull: 2 sets of 20 reps

DAY 5 - ARMS, SHOULDERS

A1. Machine military press
A2. Preacher curls
B1. Dumbbell hammer curls
B2. Overhead extension
C1. Dumbbell arm extensions
C2. Shoulder shrugs
D1. Tricep pull downs
D2. Kettle arm extension
E1. Shoulder blasts
E2. Push ups

DAY 6 - CORE, CARDIO

A1. Galleons
A2. Leg lift (6")
B1. Lower back lifts
B2. Oblique dumbbell lift
C1. Planks
C2. Superman

Cardio Options:
Swimming laps
Elliptical
Treadmill

Week 2: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

Week 3: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

Week 4: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

anonymous asked:

maggie/james brotp is my favourite thing in the whole world oh my gosh that thing you wrote about their gym sessions !!! i can so clearly imagine maggie getting so competitive even though james is a foot taller than her and generally huge and she's a lil pip squeak

Based on this post – http://queergirlwriting.tumblr.com/post/157695845674/queergirlwriting-i-dont-always-do-over-100

“Oh come on, Alex, what’s the harm?”

“The harm? James, she wants me to give her a flash grenade. A flash grenade, James! Don’t be fooled by that perfect smile and those shining, gorgeous eyes and that – “

“Okay, okay, Alex, I get it. I won’t be seduced by your girlfriend.”

“That’s not what I – “

“Alex, it’s just a gym date. And I’m – “ James glances around shiftily before leaning in and whispering in Alex’s ear. “I’m Guardian, Alex, I think I can handle your incredibly strong but also incredibly tiny girlfriend in the gy – “

“James, hey! Ready to go? Hi babe! James and I are gonna work out together, did he tell you? Wanna come with?”

Alex’s eyes go wide and her mouth opens hesitantly and her eyes swivel to J’onn, who smirks but looks away, offering absolutely no help. Her eyes land next on Winn, who’s leaning back in his desk chair and already gesturing at her with a pen.

“You know, I think I’ve had enough of a workout for the day – “

“You call scampering in here late for your shift a workout, Mr. Schott?”

“Not helping J’onn,” Winn says through clenched teeth, and Maggie goes over to him and slaps a welcoming hand on his shoulder.

“Next time, Winn, I know how to take a hint.”

“Thank you,” he whispers with relief, and Alex snickers.

“You, on the other hand,” Maggie says, running a finger from Alex’s throat down the slight neckline of her uniform’s zipper. “You’re just lucky I don’t want to crash James and my plans.”

She leans up on tiptoes to kiss her and James laughs as he tosses an arm around Maggie’s shoulders.

“See you all later,” he waves, looking back at Alex over Maggie’s head. “Nothing to worry about,” he mouths at her.

“There are cameras in the gym they’re going to, aren’t there?” Alex mutters to Winn, and he grins and points at his screens.

“Already on it.”

“Mr. Schott, Agent Danvers, I hope that you’re not planning to use DEO resources to surveil your closest friends – and for you, Alex, your girlfriend – while they’re working out together.”

“J’onn,” Alex holds up her hands, and the innocence on her face reminds him of when he’d keep an eye on her when she was a little girl, laughing with Kara in the back yard. “You have no idea how competitive Maggie is. James doesn’t know what he’s walking into. It’s gonna be hilarious.”

J’onn has never felt more like her father as he realizes where Kara learned to pout from, as he takes a deep breath, sighs, and walks off in the other direction, muttering as he goes, “At least Vasquez can be counted on to do her job.”

Winn snorts, because he knows Susan is bound to be on her way to join them any minute now, that even Pam might come up from HR to catch the latest.

Alex grins fondly after her space dad, her heart swollen with love, with pride, with feeling, unusually, like a child while also feeling perfectly loved, perfectly happy, perfectly confident.

She hopes James has his confidence in tact, too, because Rao, is he going to need it.

Because when Maggie and him hop on a treadmill to warm up, it takes him a minute to notice that she’s eyeing his speed and consistently keeping hers a few notches above his.

It takes him a minute to notice that when he runs through some dynamic stretching, she makes sure to flex slightly farther than he does.

He grins good naturedly and winks at her. She grins right back, because god it feels good to be working out with a man who’s going to love her and admire her and keep up with her, not want to overcompensate for his masculinity with her.

“Squats, Olsen?” she asks, and he wonders vaguely how sharing a rack is going to work with their… well… height difference, but if Maggie’s workout rotation is on leg day, he’s not going to get in the way of her having the most effective workout she can.

She doesn’t surprise him when she cranks out a beautifully formed workout set with just the 45-pound bar, but she does surprise him when she gestures him into the rack for his own warm-up set and she gets right down to bang out a set of perfect tricep pushups.

“So you superset, Sawyer?”

“Always.”

And she surprises him again when – after he lowers the bar to her shoulder level after his own warm-up – she leaves the 25 pound plates that he used to warm up on the bar and cranks out another perfect set with no problem.

“Maggie, doesn’t that weigh almost what you do?”

She shoves into his chest with her shoulder as they switch places. “Please, Olsen, I’m not that tiny, don’t believe the slander my woman spreads.”

He realizes quickly that Maggie is integrating endurance training with strength training – a lot more reps than he would normally do with heavier loads, even putting weighted plates on her back while she does her pushups – and her dedication makes him smile. The way she’s attentive to him when they’re both panting, when she’s spotting him, but the way her eyes seal themselves off in pure focus when she unracks the bar on her shoulders and sets her feet, the way her form is perfect every time, the way it’s like nothing else exists in the world while she’s lifting.

“Alex is a lucky woman,” he pants after his own set of weighted pushups, after Maggie’s latest set of squats.

“Why’s that?”

“You share her passion for focus. It’s something photographers have to have, too. No uh… no pun intended.”

Maggie looks around and grins before putting both hands on his shoulder and pulling herself up toward his ear. “And karate-style superheroes too, huh?”

James laughs as she lowers herself down.

“Apparently.”

And she helps with his own focus, too, counting out his reps for him, her voice pushing him to do more, more, more.

He’s so lost in his own focus during his next round of pushups that he almost doesn’t notice when the location of her voice rises from where she’s leaning back on her haunches next to him.

He doesn’t notice, that is, until she’s straddling him, full-out sitting on his lower back.

“Seriously?” he chokes, trying desperately to hold in his laughter, to keep his arms from shaking.

“Oh come on, Olsen, you can get in at least another ten, I thought you all are always saying I’m supposed to be microscopic or something.”

He laughs so hard at that that they both collapse in a heap on the padded gym floor, and as they’re gasping for breath, as they’re waving away the concern of other gym-goers, Maggie nudges him and points to one of the security cameras in the corner of the room.

“Say hey to the DEO, James,” she grins, and he groans with a broad smile.

“They hacked in, didn’t they?”

“Of course they hacked in. And you know what they saw?”

“Oh, god. Winn and Alex – and Vasquez, too, probably – oh thank god Kara’s at CatCo all day – seeing me collapsing with you on my back.”

“Wanna redeem yourself, Olsen?”

“You’re on, Sawyer. You’re on.”

2

Hi! I really need a new mirror and pose for my gym pics lol. 

My gym buddy bailed today, and I thought about also bailing, but I got my butt to the gym and ended up having a killer workout :) Also, I found a new playlist that I’m loving! Definitley a throwback girl power playlist. I was jamming out the whole time, probably embarrassing myself haha. 

30 mins cardio then… Chest/Triceps:

Dumbbell Chest Press            3 sets of 10 (25lb)

Tricep Kickbacks                    3 sets of 10 (30lb)

Dumbbell Chest Fly                3 sets of 15 (25lb)

Barbell Tricep Superset          3 sets 10 each (30lb.. couldnt finish last set)

Cable Pull Downs                   3 sets of 10 (33lb)

Tricep Dips                             3 sets of 15 until failure (with assistance)

Pushups                                 3 sets of 15 until failure 

The Wonders of Supersets!

Supersetting is an advanced training method in which you do two exercises, one after the other, with no rest in between. The exercises can be for the same muscle group or two different muscle groups, depending on your goals. They can even be completely different activities (e.g., a strength exercise followed by a cardio exercise). The idea is to do one exercise and, instead of resting and doing another set, doing a different exercise and alternating those exercises for your desired number of sets.

The Benefits of Supersets

It’s a good idea to change your strength workout every 4-6 weeks to avoid plateaus, and supersets offer a great way to completely change what you’re doing. Supersets help you:

  • Save time. Going from one exercise to another without rest will make your workouts shorter and more efficient.
  • Increase intensity. If you choose supersets that work the same muscle, but with different exercises, you’re adding to the intensity of your workout.
  • Overload your muscles. By working the same muscle with one exercise right after another, you can overload your muscles without using heavy weights. This is great if you don’t have a spotter or don’t want to lift very heavy weights.
  • Make things interesting. If you’ve been doing straight sets forever, supersetting can make weight training more interesting and more challenging.
  • Easily set up a workout. All you do is pick two exercises, either for the same muscle or by using some of the other ideas listed below, do them one after the other. Rest and repeat!
  • Incorporate more variety into your workouts. You don’t have to do exercises for the same muscle group. You can do opposing muscle groups or even two complete different parts of the body.

Bottom line? Supersets are an excellent choice of a workout if you’re ready for a change.

Types of Supersets

You may be surprised at how many options you have when it comes to supersetting. Some of the basic supersetting training methods include:

  1. Pre-Exhaustion Supersets. This involves two exercises for the same muscle group. The first exercise is an isolation move, which targets one muscle group, and the second is a compound movement, which targets multiple muscles. Example: Leg extensions, which target the quads, followed by squats. The quads are tired, but the other muscles used in squats (glutes, hamstrings and inner thighs) are fresh.
  2. Post-Exhaustion Supersets. This is the opposite of pre-exhaustion. You start with the compound movement and follow that with the isolation exercise. Example: Bench press followed by dumbbell flies.
  3. Compound Superset: This is a tough way of training since you’re putting together two compound exercises, requiring more energy and strength. Remember, compound exercises are those that work several muscle groups at a time. Example: Squats followed by lunges.
  4. Isolation Supersets: In this type of training, combine two isolation exercises. Example: Dumbbells flies followed by a cable crossover.
  5. Opposing Muscle Groups: When you do two exercises that target opposing muscle groups, one muscle gets to rest while the opposite muscle works. You can pair back and chest, biceps and triceps, hamstrings and quadriceps, etc. Example: Biceps curls followed by triceps kickbacks.
  6. Staggered Supersets: In staggering, you do an exercise for a different muscle between sets. For example, during a straight set of chest presses, you could throw in a set of calf raises or crunches while you rest your chest muscles. This saves time, allowing you to work smaller muscle groups while the bigger ones rest.
  7. Tri-Sets: This is the same as a superset, except you’re doing three exercises rather than two.
  8. Cardio and Strength Supersets: Another option for supersetting involves pairing a cardio exercise with a strength exercise. Putting these together in a certain way can add intensity to your workouts, overloading your muscles and forcing them to adapt and grow stronger. For best results, try working the same muscles for both exercises. For example:
    • The stairmaster or stepping targets a variety of muscles, specifically the quads, so pair that with strength moves that involve the quads such as squats, lunges or leg extensions
    • Cycling uses the quads quite a bit as well, so pair that exercise with leg extensions or leg presses
    • Treadmill walking targets all the lower body muscles, but involves the adductors (or inner thigh muscles) more than other cardio exercises. Consider pairing this with moves that target the inner thigh such as plie squats
    • The elliptical targets the glute muscles quite a bit, so pair this with squats or other glute exercises

_____________________

Personally, I tend to do #6: Staggered Supersets. I try to incorporate all-around great exercises [such as pushups, jumping jacks, or squat thrusts] in my workouts. I’ve found that supersetting these moves is a great way to work my body, save time, and increase the intensity of my work out. :)

Level 3: Workout Regimen

Letter pairings (i.e. A1, A2) are supersets. After the completion of your set for workout 1, go directly to the next set of workout 2. After you complete that set of workout 2, follow the rest instructions provided and go back to the next set of workout 1.

Monday - Chest/Triceps
A1. Bench press (4 sets - 1-2-3-2)
B1. Decline close grip bench (3 sets B-I)
C1. Incline bench
D1. Dumbbell chest press
D2. Dumbbell chest flies
E1. Dumbbell incline flies
E2. Single arm dumbbell overhead triceps extension
F1. Underhand grip chest press (machine)
F2. Left/right turn press
G1. Triceps pull down
G2. Cable flies
H1. Triceps dips
H2. Diamond push ups
I1. Chest flies (machine)
I2. Preacher triceps extension

Tuesday - Back/Biceps
A1. Assisted pull ups (warm up - 3 sets)
B1. Lat pull down (behind neck)
B2. Wide grip seated rows
C1. Lat pull down (in front)
C2. Close grip seated rows
D1. Dumbbell back flies
D2. Single dumbbell overhead raise
E1. Bent over back flies
E2. Dumbbell kneeling back lifts
F1. Seated rows (machine)
F2. Single arm lat pull down (machine)
G1. Upright rows (cable)
G2. Bicep curls (cable)
H1. Single arm lat pull down (cable)
H2. Bar straight arm lat pulls (cable)
I1. Single arm preacher curls

Wednesday - Leg Day
A1. Squats (4 sets - 1-2-3-2)
B1. Calf raises (4 sets - light)
B2. Single leg squat lunges (3 sets B-H)
C1. Deadlift (sumo)
D1. Single leg deadlift
E1. Leg press
F1. Glute press down on pull up assist
G1. Leg extension
G2. Leg curls
H1. Kick backs
H2. Seated calf press

Thursday - Shoulders/Arms
A1. Military press behind neck
A2. Single arm dumbbell overhead press
B1. Military press (in front)
C1. Upright rows
C2. Shoulder shrugs
D1. Seated dumbbell military press
D2. Dumbbell single arm preacher curls
E1. Lateral lifts
E2. Dumbbell single arm overhead triceps extension
F1. Overhand grip barbell curls
F2. Tricep kickbacks
G1. Overhead bar raises (cable)
G2. Side lateral extensión (cable)
H1. Biceps curls (cable)
H2. Triceps pull down (cable)
I1. Compound shoulder buster (light dumbbell)
-back flies, upright rows, lateral raises, overhead press (8 reps each)
I2. Bar shoulder wheel rotation

Friday - Chest/Back (combine Monday and Tuesday with your favorite 5 workouts for both chest and back, with supersetting a chest workout (1) with a back workout (2), all without Monday and Tuesday’s triceps and biceps workouts respectively)

Saturday - Legs (same as Wednesday)

Sunday - Shoulders (same as Thursday, without the triceps and biceps)

Yoga:

Arms

Back

Legs

Butt

I hope this helps 
Level 2: Workout Regimen

***Six Week Program***

Letter pairings (i.e. A1, A2) are supersets. After the completion of your set for workout 1, go directly to the next set of workout 2. After you complete that set of workout 2, follow the rest instructions provided and go back to the next set of workout 1.

(There’s less detail for this regimen than Level 1, so refer to that in my tags for more detail)

Monday - ARMS
A1. Preacher curls
A2. Dumbbell extension
B1. Dumbbell curls
B2. Skull crushers
C1. Seated cable curls
C2. Triceps pull down

Tuesday - QUADS/CALVES
A1. Leg press
B1. Kettle ball squats
B2. Standing calf extension
C1. Leg extension
C2. Seated calf extension
D1. Lateral lunges
D2. Forward lunges

Wednesday - CHEST/ABS
A1. Barbell bench press
B1. Incline bench press
B2. Dumbbell close grip bench press
C1. Cable punches
C2. Cable chest flies
D1. Cable front lift
D2. Tricep dips
E1. Decline dumbbell press

Thursday - BACK
A1. Pull ups (upstairs)
A2. Back pulls (upstairs)
B1. Bent over dumbbell flies
C1. Lying back lateral raises
C2. Corner bar raises
D1. Face pulls
D2. Lateral side cable pull downs
E1. Lat pull downs (upstairs)

Friday - HAMSTRINGS/GLUTES/CALVES
A1. Squats
B1. Straight leg dead lift
B2. Lying single leg lift
C1. Reverse lunges
C2. Standing calf raises
D1. Leg curls
D2. Seated calf extensions
E1. Machine leg push backs

Saturday - SHOULDERS
A1. Machine shoulder press
A2. Kettle ball frontal raises
B1. Dumbbell endurance military press
B2. Side lateral raises
C1. Dumbbell shrugs
C2. Hang clean
D1. Cycle dumbbell bust

Alright here’s a little exercise for you guys to try out for your leggies. Head over to the smith machine and grab a step bench to stand on. You can use no weight except for the bar or you can put plates on the bar. I used 10 lb plates on each side. Start with your legs wide, toes pointing out (remember, you’re standing on the bench). Squat down, then jump or step your feet together into skier squat position. Squat down, step your right foot off the bench into a backwards lunge, bring your feet back together for another skier squat, step your left foot off the bench for a backward lunge, bring your feet together again for a skier squat, then jump or step your feet back to the starting position and repeat. I did this for 3 sets of 8 and my legs were on 🔥🔥🔥🔥🔥. You can superset this exercise with something like ab twists, a plank or banded kickbacks

HIIT leg day ⚡️🍎

Squats 2x8
Lunges 2x10
Squats 2x8
Leg press 5x8

SuperSet—
Leg curl 4x10
Leg extension 4x10

SuperSet—
Lunges 2x10
Squats 2x8

SuperSet—
Hip adductor 4x20
Hip abductor 4x20

Lunges 2x10
Squats 2x8

SuperSet—
Standing calves 3x20
Sitting calves 3x20

Squats 2x8

Slow and steady 5k to close 🍑🍑🍑

2

So yesterday I started the Advocare 10 day cleanse! I wanted to challenge myself and I found that this is the perfect time to do so. 

I got to the gym this morning for a solid chest/tris day then came home to drink the fiber drink, a protein shake, and later had a couple of Kashi blueberry waffles!

I’m feeling good and although waking up early (especially in the cold winter) isn’t easy, it definitley keeps me productive and happier!

30 mins of cardio then chest/tris:

Chest/Triceps:

Dumbbell Chest Press             3 sets of 10- 25 lbs

Tricep Kickbacks                    3 sets of 10- 30 lbs

Dumbbell Chest Fly               3 sets of 15- 20 lbs

Barbell Tricep Superset          3 sets 10 each- 30 lbs

Cable Pull Downs                   3 sets of 10- 35 lbs

instagram

Here’s a great chest superset I love to incorporate into my workout!

1) incline dumbbell chest press, complete for 4 sets of 8-12

2) neutral grip hands elevated push-up, complete 4 sets till failure

Let’s get after it guys only a few more days till the extended weekend!💪🏼 let’s get better together


#bodybuilding #promix #hardwork #workout #personaltrainer #motivation #classicphysique #gym #training #fitness #fitfam (at Soho Strength Lab)

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anonymous asked:

Hi gymaholic! I'm a 18 girl who needs help on losing fat. I mean, I do lift a lot, I eat super healthy and now I'm stronger than ever, I really can do any type of exercise. But... I do still have a little bit fat. My body type si between an endomorph and a mesoform, so for me is difficult losing this fat that covers my ABS. I really want to show them this summer, but I think I'm doing something wrong. Can you suggest me what to do? Thank you veri much💪🏼

Hey anon, according to the given context, nutrition doesn’t seem to be the issue.

I highly recommend you to try to make your workouts shorter and more intense. Like adding supersets and reducing the rest between each set/round. It will help you burn more calories, which will help you lose fat on the long term.

More info:

https://www.gymaholic.co/articles/how-to-increase-workout-intensity