Monday, January 5, 2015

Tri-Set/Superset Routine - Don Ross

In the quest for continued size with definition, you will use comparatively low repetitions to build size. Rest periods between sets will be cut down to a minimum, creating cardiovascular stimulation. To do this most effectively, you will utilize Supersets and Trisets. These are done by alternating two exercises (supersets) or 3 exercises (trisets), each one designed to hit a different muscle group of the same body part.

Let's use the shoulders as an example. Begin with a set of alternate front raises with dumbbells. This works the front deltoid. Follow this immediately with (no rest) with a set of side lateral raises for shoulder width. This is quickly followed by bentover laterals, which work the rear delts. Now go back to the first exercise and continue the next cycle.

You can train faster with this method, as one area of the muscle rests while you work the other fibers. Rest only as long as it takes you to move from one exercise to the next. Try to keep the equipment you use close together. Where this is not possible, move as quickly as you can. This method keeps a constant pump and will enlarge the veins and build capillaries. If you've never tried supersets and trisets, you'll be surprised at the pump.

The exercises in the workout are laid out in the order that best keeps the blood flowing from one area to the next closest muscle group.

It is a 2-way split routine. Work out 4 days in a row and rest on the 5th. Go through each set 3 times. You can increase this to as many as 5 sets depending on how advanced you are. Don't be psyched out by having to drop your poundages considerably. They will increase as you adapt to the rapid pace. Always strive to use heavier weights, but always in good form.


1st and 3rd Days 

Triset - 
Barbell Bench Press
Incline Flye
Chest Dip - all for 3-5 sets of 8-10 reps

Superset - 
Incline Dumbbell Press
Decline Flye - both for 3-5 sets of 6-8 reps

Superset - 
Upright Row
Press Behind Neck - both for 3-5 x 6-8

Triset - 
Alternate DB Front Raise
Standing Side Laterals
Bentover Rear Laterals - 3-5 x 8-10 

Superset - 
Wide Grip Pulldown to Chest
Palms Down Low Cable Row - 3-5 x 6-8

Triset - 
Chin Behind Neck
Close Grip Pulldown to Chest
45-degree Pulley Row - 3-5 x 8-10

2nd and 4th Days

Triset -
Leg Extension
Leg Press - 3-5 x 10-12

Superset -
Leg Curls
Hyperextensions - 3-5 x 10-12

Triset -
Standing Calf Raise
Toes in
Toes forward
Toes out - 3-5 x 15-20

Triset -
Seated Calf Raise
Leg Press Calf Raise
One Legged Calf Raise - 3-5 x 10-15

Triset -
Barbell Curl
Standing DB French Press
Standing DB Curl - 3-5 x 6-8

Triset -
Palms Down Triceps Pushdown
Floor Pulley Curl
Triceps Kickback - 3-5 x 8-10

Superset -
Barbell Wrist Curl
Palms up
Palms down - 3-5 x 10-12

Triset -
Leg Raise
V-Up - 3-5 x 20-25

No comments:

Post a Comment

Blog Archive