Men's workout routine «Supersets for Super Definition»

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-09-14

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: (very heavy)

This plan consists of what are known as trisets. Trisets are a variation of supersets, where instead of performing two exercises without rest, you do three exercises (counted as one set). For example, you perform one set of crunches on an incline bench, then immediately without rest do one set of bench presses, and then immediately follow that with one set of pull-ups. Only after that do you rest for 2-3 minutes. Then you repeat everything again until you've completed 3-4 such sets. After that, you move on to the next trio of exercises.

The key feature of the plan is that in each workout, you will be training three muscle groups. Additionally, these three muscle groups will be repeated in all three trisets (with three complexes of trisets in each workout). This means that throughout the entire workout, you will constantly alternate between these three muscle groups. By the end of the session, the muscles that have worked will feel completely exhausted. At the same time, trisets will give your workouts a high fat-burning intensity. This is how it becomes a super set for achieving super definition.

It’s best not to change the order of the workouts and exercises. I frequently encounter people who like to rearrange my plans for no good reason, thinking that the order of exercises doesn’t matter.

As usual, next to each exercise is the approximate number of sets and repetitions. Whether to do three or four sets is up to you. You can start with three sets. Most exercises are basic exercises. Additionally, these workouts are very intense, and you should be capable of doing good pull-ups and dips. Overall, this plan is not for beginners.

Each workout should take no more than 1 hour and 30 minutes (about 30 minutes per triset). However, it should not be less than 1 hour and 10 minutes. Rest between trisets should be 2-3 minutes. There should be no rest within the trisets themselves. That is, after completing one set of three exercises, you rest for 2-3 minutes. Then you perform 3-4 sets in total before moving on to the next set of trisets.

It is permissible to reduce weights in the last sets. For definition or weight loss, it's better to lower the weight than to reduce the number of repetitions. Do not chase after heavier weights at the expense of proper technique or the number of repetitions.

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For the entire workout:
 
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8002
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For the entire workout:
 
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