Antagonistic Superset Workout
 

Workout Description:
Supersetting has many benefits, the first is it helps you make the most of your time, reducing the time it takes to perform each workout. Secondly supersetting is a great variety on straight sets and can help stimulate muscle growth. Finally you wont tend to rest too long between sets, keeping your metabolism up to optimum speed. Antagonistic simply means opposing muscle groups. For example, you will be doing a chest exercise, followed by a back exercise. Your chest has time to rest while you’re performing the back exercise. In short, you will recruit more muscle fibers and save time…now that’s encouraging!

Main Goal: Build Muscle
Days Per Week: 3
Type of Workout: Supersets
Number of weeks: 6
Workout Level: Beginner/Intermediate

Workout Notes
Perform this workout routine three times per week, having at least a day off inbetween each workout. Muscle recovery is key with this routine as you are effectively training your arms twice a week (secondary arm training during the back and chest workout)

Workout 1 – Back and Chest

Exercise
Bent Over Row: 3 x 8-12
Barbell Bench Press: 3 x 8-12
Lat Pulldown: 3 x 8-12
Incline Dumbbell Bench Press: 3 x 8-12
Seated Cable Row: 3 x 8-12
Dumbbell Fly: 3 x 8-12
Ab Crunches: 3 x 8-12


Workout 2 – Legs and Shoulders

Exercise
Squat: 3 x 8-12
Military Shoulder Press: 3 x 8-12
Hamstring Curl: 3 x 8-12
Side Lat Raise: 3 x 8-12
Leg Extension: 3 x 8-12
Cable Row: 3 x 8-12
Ab Crunches: 3 x 8-12

Workout 3 – Triceps and Biceps

Exercise
Close Grip Bench Press: 3 x 8-12
Barbell Curl: 3 x 8-12
Dumbbell French Press: 3 x 8-12
Seated Dumbbell Curl: 3 x 8-12
Tricep Pushdown: 3 x 8-12
Cable Curl: 3 x 8-12
Ab Crunches: 3 x 8-12

Good luck, Train hard!