Supersets For 12-Week Workout Programs
If you see an "S" in the "Superset" column of one of our RealJock 12-Week workout programs, that means that you do that exercise as a superset with the exercises directly above and/or below it that also have an "S" in the "Superset" column. See the example below to better understand the workout format.
|SUPERSET WORKOUT EXAMPLE|
|Superset||Exercise||Muscles||Weight (Goal)||Set 1 Reps (Goal)||Set 1 Reps (Actual)||Set 2 Reps (Goal)||Set 2 Reps (Actual)||Set 3 Reps (Goal)||Set 3 Reps (Actual)||Set 4 Reps (Goal)||Set 4 Reps (Actual)|
|Standing Barbell Curls||Biceps, Forearms||65% - 75% Max||16||12||12||10|
|Floor Crunches||Abdominals||N/A||30 - 40||30 - 40||30||30|
|S||Narrow-Grip Pull-Downs||Back (lats, rhomboids)||65% - 75%||15||12||12||10|
|S||Standing Dumbbell Row||Back (lats)||65 - 75% Max||15||12||12||12|
The narrow-grip pull-downs and standing dumbbell rows are, however, supersets—note the "S" in the Superset column. For these exercises, you would alternate a set of narrow-grip pull-downs with a set of standing dumbbell rows, with as short as possible rest in between. In this specific case, you would do 15 narrow-grip pull-downs, followed by 15 standing dumbbell rows, followed by 12 narrow-grip pull-downs, followed by 12 standing dumbbell rows, and so on.
The beginning of each superset is separated by the heading "Begin Superset."