Supersets For 12-Week Workout Programs

By RealJock Staff

Supersets are defined as a workout in which you do two or more exercises, one right after another, with little or no rest in between. The exercises can be for the same muscle group—such as chest—or for two or more muscle groups—such as biceps and triceps. Supersetting offers many benefits, including a more intense workout, muscle overload without using heavy weights, plateau breakthrough, elevated heart rate and calorie burning, and even shorter workouts and time saving.

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 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
Begin Superset
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
In the example above, the standing barbell curls and floor crunches are not supersets. For these exercises, you would do four sets of the standing barbell curls, followed by four sets of the floor crunches.

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."