Workouts 1 and 2 both begin with a superset, with the two exercises labelled 1A and 1B. To complete a superset, perform the two moves under each grouping back-to-back with no … It could be because of a back pain or your general dislike for the barbell that you want to stay away from it. Hence the “work time” drops by ten seconds each set. Reps: 12, 10, 8, 6 Position your feet close together and lift the barbell up to your... 2 Single dumbbell front raise. You can either... 2 Leg extension. Repeat that twice. This can be done through lifting heavier weights, or by performing superset workouts like this one. Legs are often neglected in the gym because of the effort you’ve got to put into training them. That said, racking the dumbbells on your shoulders, or front squatting, more heavily recruits the body’s anterior muscles (muscles on the front of the body). This pushes your muscle to fatigue and eventually failure, which is how you build muscle. You can superset squats and stiff-legged deadlifts, leg presses with leg curls, and leg extensions with glute ham raises, among others. Take a pair of dumbbells and go to the bench. Also referred to as muscle overload. Romanian Deadlift: Do 8 to 10 reps. Focus on tempo, taking your time on every rep. Do this workout at least three times a week — or as often as you want to do it. Do your reps of the Romanian deadlift, then go right into your reps of the goblet squat. It can be performed in about an hour. Squat as far as you can, the goal is to make it to 90 degrees so the thigh is parallel with the floor. Yes keep reaching for those heavy weights and keep coming back for more! This is where things get really interesting. So glad you liked this superset workout! Keep up the awesome work! Dumbbell Row: Do 10 to 12 reps per arm. Timed interval training completed in 40-30-20 second intervals. Rest 90 seconds between each set. Rest 60 seconds between each round. The abdominal muscles respond well to supersets, circuits and even tri-sets so you could superset similar exercises such as leg raises and decline sit-ups or exercises that work the abs and obliques such as crunches with side … Train Yourself to Be More Optimistic in 5 Days, How Busta Rhymes Lost 100 Pounds in 12 Months, 26 New Shows We Can’t Wait to See This Year, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Back superset. This 30-minute dumbbell workout to build your back is fashioned as a circuit workout. This is complete BS! From kettlebells to medicine balls to battle ropes to ab wheels, there’s plenty of gym gear on the market these days. This home based workout utilizes only dumbbells. Lunge. Grab a pair of dumbbells and hold them by your sides. Muscles Worked: The main muscles worked by lateral lunges (or side lunges) are the: Muscles Worked: A HIIT cardio exercises to strengthen the lower body — hamstrings, quadriceps, and gluteus maximus (or butt). With each warm-up set increase the weight and reduce the reps until you get to your work-set weight. (My thighs are still screaming from doing this workout!) Build Bigger Legs and Tougher Abs at Home with This Superset Workout 1 Goblet Squat Single Kettlebell. Lower-body moves generally break down into hip-dominant moves (moves that have you hinging at your hips, generally stressing glutes and hamstrings above all) and knee-dominant moves (which challenge the knee joint more). Repeat the same format for the upper body superset. A1) Incline dumbbell bench press x 12 reps A2) TRX pushups x 12 reps. 2. *You also can view this 30-Minute Full Body Superset Workout on Youtube. Thanks so much for this incredible superset and even more so for guiding a great stretch sequence. Rest 90 seconds between each set. Legs/Abs. Workout for first day of the most powerful exercises in really growing your and. Featured exercises include paused squats, dumbbell stiff leg deadlifts & reverse hacks. The best part is you can do this workout at home.And all you need is a pair of dumbbells.So it’s perfect for those days when you can’t make it to the gym or if you normally do all of your workouts … Related article: 6 Exercises in 2 Supersets For Bigger and Stronger Triceps And Biceps. I recommend 10-20 lbs depending on your fitness level. Set 2: 30 seconds work, 15 seconds rest Perform as a superset with dumbbell farmers' walk. HOW TO DO IT: Stand on one foot holding dumbbells on your shoulders with elbows pointed out. Tip: Having … You're only doing 2 sets of this superset, but expect it to be vicious. Do … Do the flyes so you can stretch at the bottom and get your pectoral muscles ready for … Move your body. You’re moving for 90 to 120 seconds at a time here, with tight rest periods, and that has cardiovascular benefit too. Step … No, it won’t turn you into the next great action hero, but it will hit all your key muscle groups, and it pushes you through the motions your body most needs in every-day life. Rest at least 4-5 training days after this workout before having another leg day. Subscribe to the list + get my FREE 30 Minute Strength + HIIT Workout Video! Take, for example, the … This leg superset workout that targets the problem areas on your legs, namely the thighs and booty. The differences are: You’ll be performing the same movements as you would with a barbell, but with dumbbells; You’ll be doing higher reps, which is awesome for growth in your quads ; Below are some notes about the workout before you get … This is intentional. This 30 minute dumbbell high intensity interval training workout supersets strength training and cardio exercises back-to-back in 40, 30, and 20 second intervals. There are supersets for every major muscle group and they all involve two pieces of equipment, a barbell and dumbbells. The video below shows the move with a barbell; you should use dumbbells instead. The pace of these supersets has an added benefit too: It’ll ratchet up your heart rate. Stand with your feet set wider than... 2 Dumbbell Farmers' Walk. Supersets allow you to reach muscle overload using dumbbells at home rather than relying on gym equipment. For example, a very basic superset workout (and one that I personally do when I’m short on time) could alternate two exercises: You can superset exercises that work the same muscle groups (as we do in this workout) to achieve muscle fatigue in a short period of time. It also doesn’t take long to pull off: You’re doing a pair of supersets and once you’re warmed up, you can rip through them in 15 to 20 minutes if you’re efficient. Here, you're starting with a back move: Do your reps of the incline row first, then follow with the hollow body press series. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Do 10 on one side, and then the other.PRESCRIPTON: 2 sets of 10 reps (per side). The pull move attacks the back strength and muscle your body needs most, and it also efficiently gets your body ready to push. This workout from Ebenezer Samuel, C.S.C.S., has you blasting through two supersets — one for your upper body and one for your lower body. Our product picks are editor-tested, expert-approved. 40-30-20 represent the “work time” to be completed each set. And I’ll provide form cues and modifications. Finish with this upper-body superset. Lead off with this lower-body superset. Then you have everything you need to build serious muscle and strength, without any complication. Equipment: A medium-to-heavy set of dumbbells. Muscles Worked: A full body exercise specially targeting the upper body: The addition of the back row and tricep dips adds an extra emphasis on the upper back and back of the arm (triceps). Superset 1. Start by standing upright with the feet shoulder-width apart and one dumbbell in each hand positioned near the shoulders. Basically in order to see muscle growth, we have to increase the intensity of exercise above “normal”. Also a great cardiovascular endurance exercise. The result, an efficient muscle building superset workout. Do your right-arm reps first, then follow with your left-arm reps. Do you have a pair of dumbbells and 20 minutes? Compound supersets can produce amazing muscle growth in a very short period of time since you are performing two compound exercises, one after another. Muscles Worked: Another compound dumbbell exercise targeting the: Lindsey! Muscles Worked: This complex dumbbell exercise builds and strengthens the biceps and shoulders or deltoids. While you’re there, SUBSCRIBE to our YouTube channel to get all the newest workouts! Goblet Squat. Love yourself + others. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split. You may be able to find more information about this and similar content at piano.io, This 15-Minute Workout Skips for Strength, How Men Over 40 Can Build Chest Strength Safely, Blow Up Your Back With This Gorilla Row Dropset, Cobra Kai's Tanner Buchanan Shares His Workout, Your Shoulders and Abs Will Love the V-Sit Halo, How Men Over 40 Can Train Their Triceps Safely. But where an extended set differs from a superset or triset is that it’s basically the same movement performed two or three different ways by changing the angle and/or grip position. The DumbBar Superset Workout Program. Use your quads … Rest 60 second between rounds. Legs. Relax only briefly (about a minute or so) between circuits. There can be many reasons why people don’t want to use a barbell. If you want to build an awesome pair of legs, this dumbbell leg workout will put you well in the right direction! The Goal: You should be struggling to complete the last 2-3 reps of each exercise; that means you chose the right dumbbells. Then you're ready to go. This superset workout is a fan favorite because: In true superset workout style this is a fast-paced workout. 6. Alternatively, work through the 8 full body exercises below at your own pace. Superset #1 is a front squat to overhead press and a sumo deadlift high pull. But it’s so important that you do train legs – no matter whether your goals are to build muscle, lose fat and tone up or strengthen your muscles. Take this classic bodyweight exercise up a notch by bringing in dumbbells… Start with the lower body superset, repeating each exercise x3 sets: Set 1: 40 seconds work, 20 seconds rest I’ll coach you through this 30 minute superset workout, keeping track of the timed intervals. We may earn a commission through links on our site. Superset chest and legs superset workout dumbbell farmers ' walk and body suspension training band and do bodyweight flys from them you!, grip the bar hard over dumbbell rows 8-12 reps, no worries even count reps ; just go &., delts, abs and hip flexors used during the chest and felt. Up a notch by bringing in dumbbells… 3 be done through lifting heavier ). Minute strength + HIIT workout video you also can view this 30-Minute Full body superset (! 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