Dumbbell Superset Workout — one of my favorites that I do regularly (and uses antagonistic supersets)
Filed Under: Fitness Tagged With: Arms & Abs Superset Workout, At Home Superset Workout,
Dumbbell Superset Workout
Tuesday —
Dumbbell Superset Workout (@ 15 lb.)
Not exact matches
The first activity is actually a
superset of a couple of exercises — breathing deep squats, followed by a pullover with a barbell or
dumbbell.
Lunge — side lunge — curtsey lunges» Lying leg curl with
dumbbell (4 x 10)
superset with stability ball.»
You can start this
superset with no weight at first, then slowly introduce bands for some slight resistance, and at last use
dumbbells.
3 × 20 seated bent over deltoid raise 2.3 × 20 seated side lateral
dumbbell rise 3.3 × 20 seated front
dumbbell raise 4.3 × 6 heavy dumbell press and then
superset with lighter weight.
Dumbbell shoulder press 4 x 8 reps in a
superset with Pull Ups 4 x 8 - 10 reps Barbell bench press 4 x 8 reps in a
superset with Bent over barbell rows 4 x 8 reps
So, continue your workout with a
superset consisting of heavy seated
dumbbell presses followed by light
dumbbell shoulder presses.
Tighten the wraps enough so that it's uncomfortable but not too painful, then try a high - volume
superset of tricep rope press - downs and standing
dumbbell curls using half of the weight you normally would.
A typical
superset can include machine leg presses and lying leg curls, wide grip pull - ups and push - ups, cable side laterals and seated
dumbbell presses, or close grip bench presses and barbell curls.
Bench press — 3 sets x 15, 10 and 4 reps...
superset with cable crossovers — 3 sets x 20 reps
Dumbbell flyes — 3 sets x 20, 15 and 6 reps...
superset with cable crossovers — 3 sets x 20 reps Incline bench press — 3 sets x 15 reps Barbell pullovers — 3 sets x 25 reps Dips — 3 sets to failure Cable crossovers — 3 sets x 25 reps
Superset: Triceps Bench Dips 3xfailure with bodyweight (use weight if you can for 10 reps minimum and then drop the weight and keep on going)
Dumbbell Curls 3 × 10 - 15 reps
Day # 14 Workout: 45 minute bike ride Chest and Shoulders All exercises were 3 sets of 20 reps
superset of following Incline Chest (15 lbs) and
Dumbbell pullovers (15 lbs) Peck Deck 40 lbs.
Leg Extension with 60 lbs for 20 reps
superset with Split Squats with 10 lb
dumbbells Front bar squats for 3 sets for 15 reps
superset with 1 set step ups on bench (I was not feeling good by this time).
He then moved to body sculpting
supersets using both
dumbbell exercises and more advanced bodyweight exercises.
In order to be more successful with building your shoulder muscles, try to perform heavy barbell shoulder presses and
superset it with a light
dumbbell shoulder press.
But, in a busy gym, you can
superset with dips using the same bench you used for
dumbbell flys.
2B)
Superset with
Dumbbell hammer curls standing on one leg (3 sets of 10 reps, light weight)-- again, for stability.
In the second
superset, you'll do
dumbbell swings paired with as many push - ups as you can do.
For example, the first
superset would be
dumbbell squats paired with
dumbbell chest presses or close - grip pushups.
In another workout, you can start with the bodyweight circuit, and then do a
superset of split squats and standing
dumbbell 1 - arm shoulder presses.
Normal
supersets are when you do two exercises in a row without taking any rest in between, e.g.
dumbbell bench press then immediately to flyes.
In the second
superset, use
dumbbell rows paired with mountain climbers.
Or you can pair up exercises and use the same
dumbbell weight for pairs of exercises in your
superset.
day 1 ARMS - standing curl - 15,12,10,8,8 - incline hammer curl - 12,10,10,8 - concentration curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist curl - 15,12,10,8 - wrist curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm
dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 -
dumbbell shoulder press - 12,10,8 - drop set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front
dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs
superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
The third secret to burn belly fat at home is to use bodyweight and
dumbbell resistancde training exercises in
supersets, so that you get a short, but intense belly fat burning workout that might increase your muscle mass (if you want that) or increase your metabolism (everybody wants that!).
Typically, I will
superset these with some sort of upper body strength exercise, like a
dumbbell incline press, and they would be done for 30 seconds.
After warming up, perform: 4 × 5 Barbell back squats (120 - second rests) 4 × 5 Barbell Romanian deadlift (120 - second breaks) 4 × 5 - 8 Incline bench
dumbbell press
supersets (60 - second rest after each
superset) 4 × 5 - 8 Wide - grip pull - up
supersets.
You should also perform: 3 × 8 - 12 reverse - grip chin - up with flat bench barbell press
superset (60 - second rest) 3 × 8 - 12
dumbbell shrug with hyperextension
superset (60 - second rest) 3 × 15 - 20 floor crunch with bent - knee hanging leg raise (no rest).
Chest + Triceps * Incline bench press
superset with Incline
dumbbell fly 4 sets x 6 reps * Flat bench
dumbbell press
superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips
superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press
superset with tricep pressdowns 3 sets x 10 reps * Overhead
dumbbell extensions
superset with
dumbbell kickbacks 3 sets x 12 reps
Mon (13 - 15reps) / Wed (10 - 12reps) / Fri (8 - 10reps)
Superset: Incline
Dumbbell Bench Press 4sets (No Rest) Close Grip Chinups (Palms facing you) 4sets (60 seconds)
Superset: Incline
Dumbbell Bench Press 3 sets (No Rest) Close Grip Chinups (Palms facing you) 3 sets (60 seconds)
Next he would
superset incline
dumbbell presses with incline
dumbbell flyes for 4 sets of 8 to 12 reps. Finally, he would
superset decline
dumbbell presses with decline
dumbbell flyes, again, for 4 sets of 8 to 12 reps.
Ed would
superset flat
dumbbell bench presses with flat
dumbbell flyes for 4 sets of 8 to 10 reps per exercise.
Superset: Wide Grip Pull - up (or Pull - down) to Front 4 sets 10 - 15 reps (no rest) Incline
Dumbbell Press 4 sets 10 - 15 reps (1 min rest)
For example, doing cable curls immediately followed by
dumbbell curls is an example of a biceps
superset.
--
Superset:
Dumbbell Rows with Lat Pull downs (4 sets of 8 - 10)--
Superset: Seated Rows with Single Arm T - Bar Rows (4 sets of 8 - 10)
-- Push Press (Wendler)--
Superset: Arnold Press with Lateral Raises, 4 sets 8 - 12 —
Dumbbell Rear Delt Raise, 4 sets 8 - 12