A barbell racked on a bench.

I Like To Work With Supersets and Triples

What’s a superset? Basically two or more sets of exercises back to back, typically without rest. What’s a triple? My way of describing 3 exercises only in a workout.  Also, I often like to work with volume, that is training that involves lots of reps and sets. Today’s workout is what I would consider a “moderate volume workout”, based on 10 reps of 3 exercises in a superset for a total of 10 sets.

 

The Workout

Warm Up (5-6 minutes of moderate movement + stretching)

  1. One of either the Cross Trainer, Rower, Treadmill or Dynamic Movement Combination
  2. Full body dynamic & static stretching

Main Work

Exercises, perform back-to-back:

  1. Barbell Dead Lift
  2. Barbell Incline Bench Press
  3. Barbell Bent-over Row

Supersets (1-6)

  1. Perform 10 reps of each exercise
  2. Rest between supersets for 30-60 seconds

Superset 7

  1. Perform 8 reps of each exercise
  2. Rest for 15-30 seconds

Superset 8

  1. Perform 6 reps of each exercise
  2. Rest for 15-30 seconds

Superset 9

  1. Perform 4 reps of each exercise
  2. Rest for 0-15 seconds

Superset 10

  1. Perform 2 reps of each exercise

Cool Down

  1. Stretching

 

Additional Notes

  • Difficulty Rating: Medium – High
  • You must warm up and stretch (everything), I would even stretch between the first 2-3 sets.
  • If you don’t feel confident about some or all of these exercises, get someone to help you.
  • Always think safety first!

 

Thanks for coming, hope you enjoyed it,

Davide