On Friday, I told you why you need to get strong. Now it’s time to put it to action! Super sets are a great way to get the most out of your time. You perform two exercises back to back without rest. When you work two different muscle groups, you are resting one group, while you work the other group. This limits the amount of time you are sitting at rest waiting for your muscles to recover. You can do chest and back, shoulders and core, biceps and triceps, and any combination you can think of. Here’s super sets of chest and back exercises as an example for a workout.
*Chest & Back Super Sets
- Bar Chest Press & Bar Back Rows
- Incline Chest Fly & Incline Back Fly
- Close-Grip DB Press & DB Pullover
- Push ups & Superman
See how to perform each exercise in the video on Instagram here. Start with one set of 8-12 reps of each exercise above. As you get stronger, perform 2-3 sets of each super set. Try one set first and see how your body feels the next day.
Hey Ladies, Don’t be afraid to lift heavy! You will not bulk up!!
You must stay controlled with your weights, don’t lift so heavy that you lose your form (abs in, chest open, and shoulders retracted and depressed). Increase load with each set. You can also use two different size weights for each exercise. Just go back and forth between each exercise set as quick as possible to fatigue. Move on to the next exercise and repeat.
End with trigger point chest and back exercises (shown on Instagram). Move slowly and breathe into the tension. You shouldn’t feel pain.
*Consult your physician before starting any new exercise program.