Home workout routine for men «Supersets for Super Definition»

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-10-04

Target of the workouts: definition or weight loss

Objectives of the workouts:

1. Burning fat
2. Developing muscular endurance
3. Detailed training of muscle groups

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (heavy)

Equipment:

• Dumbbells.
• Barbell.
• Pull-up bar.
• Stools instead of a bench, or the bench itself.
• Barbell stands (not mandatory).

This plan is for home workouts. An equivalent program for the gym looks like this. Both of these plans consist of so-called triset workouts. A triset is a variation of supersets, where you perform three exercises consecutively without rest instead of two. For example, you do one set of leg raises while hanging. Then immediately, without rest, do one set of push-ups. Then straight into one set of pull-ups to the chest. Only after that do you rest for 2-3 minutes. After that, you repeat everything from the beginning, doing 3-4 such sets before moving on to the next trio of exercises.

For these workouts, you will need dumbbells, a barbell, and a pull-up bar. I understand that not everyone has this equipment at home, but in each workout, there will be 9 exercises. For such a large number of exercises, just having dumbbells is not enough. The dumbbells can be adjustable or fixed. Ideally, they should increment by at least 5 kg. You’ll need weights ranging from 10 to 30 kg (for average strength preparation).

The key feature of the plan is that in each workout, you will train three muscle groups. Moreover, these three muscle groups will be repeated in all three trisets (each workout consists of three complexes of trisets). This means that throughout the workout, you will continuously alternate between these three muscle groups. By the end of the session, the muscles you worked on will feel completely exhausted. At the same time, the trisets will give your workouts a high fat-burning intensity. This is how supersets lead to super definition!

In some exercises, we will have to use stools as benches. Two stools will be sufficient. I think this "luxury" is available for most people. It’s better to perform push-ups with your hands placed on props as well as your feet. This way, you can push up deeper. Additionally, when doing push-ups and pull-ups, you can place or suspend extra weight on your back.

As usual, next to each exercise, an approximate number of sets and repetitions is indicated. Whether to do three or four sets is up to you. You can start with three sets. Most exercises are basic. Moreover, the workouts are very intense, and you should be able to perform pull-ups and push-ups well. Overall, this plan is not suitable for beginners.

Each workout should take no more than 1 hour and 30 minutes (about 30 minutes for each triset) and no less than 1 hour and 10 minutes. Rest between trisets should be 2-3 minutes. There should be no rest during the trisets themselves. In other words, after completing one set of all three exercises, rest for 2-3 minutes. Then do 3-4 sets total before moving on to the next set of trisets.

It is acceptable to reduce weights in the last sets. For definition or weight loss, it is better to reduce weight than to decrease the number of repetitions. Don't chase after heavier weights at the expense of proper technique or the number of repetitions.

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