Supersets For 12-Week Workout Programs
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 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 | |||||
| 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 | ||||
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."
