Workout routine of supersets for girls

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-03-29

Target of the workouts: definition or muscle gain

Objectives of the workouts:

1. Reduction of subcutaneous fat.
2. Increase in muscle definition.
3. Development of strength endurance.

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (heavy)

Let me start by saying that this training plan is not suitable for beginners. In the previous program, the supersets consisted of exercises for different muscle groups, while in this one, they target the same muscles. This means you will alternate between 2 exercises for the same muscle group, which can be very challenging. If you are a beginner but want to train using supersets, I suggest you try the program mentioned above.

Supersets consist of two exercises counted as one set. For example, you perform 1 set of incline bench crunches for 10-20 repetitions, then immediately follow that with 1 set of leg raises on an incline bench for 10-20 repetitions without rest. After that, rest for about 2 minutes before starting the cycle again. Continue this until you have completed 3-4 such sets. Then move on to the next pair of exercises.

Of course, when it comes to fat loss, it doesn't matter whether your supersets consist of exercises targeting the same muscles or different muscle groups. However, this training plan is more predisposed towards building muscle mass. A more targeted “attack” on a specific muscle group will strongly encourage their growth. Naturally, with this approach, you won’t be able to lift heavy weights, as the muscles will tire very quickly, especially for women (who generally do not require heavy weights).

For those who still do not know what supersets are, let me clarify. You perform the first set of the first exercise and then immediately perform the first set of the second exercise without resting. Then you rest. So, one set consists of two paired exercises. This is what constitutes a superset — a set comprised of several sets. You can read more about training with supersets in this article.

Women who train three times a week can simply alternate these workouts. However, this will be an even more challenging option. It’s best to start with three sets for each superset, performing about 15 repetitions per exercise. Ideally, you should aim to complete the workout within 1.20 hours.

Once you become accustomed to the program, you can increase the number of repetitions or decrease the rest time between sets. This is if you want to focus on fat burning. If you wish to concentrate on gaining muscle mass, you’ll need to take a different approach. That is, gradually increase the weights or add a fourth set. You won't be able to do everything at once, so determine what’s more important to you, and follow one of the two paths for increasing the load.

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