• CNW: Week 4 – Day 1

    August 1, 2011

    This workout is a little different than the other Carrots ‘N’ Weights workouts, but for a good reason: supersets. A superset is performed when two exercises are performed in a row without stopping. The benefits of super sets are “accelerated muscle development, higher metabolism, and less time in the gym.” That all sounds good to me!

    Here’s how this workout works: Start with the Dumbbell Chest Press, do 15 reps, and then immediately move onto the Dumbbell Chest Fly. When you finish those reps, start with the Dumbbell Chest Press again. Repeat this cycle three times.

    Once you finish the first set, move onto the Bent-Over Fly and Biceps Curl. (I moved from one set to the next without stopping, but if you need to rest, take a little time between sets to let your muscles recover.) Repeat the second set three times and then move onto the final set, which you will also do three times.

    Feel free to go at your own pace or do the workout as written. I definitely felt the burn during this workout! Happy lifting!

    IMG_0018 (640x480) (640x480)

    Reps: 15

    Weight: 10-pound dumbbells

    Workout:

    SET I:

    Repeat x 3

    SET II:

    Repeat x 3

    SET III:

    Repeat x 3

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    { 20 comments… read them below or add one }

    Kristin @ eat healthy. be happy. live well August 1, 2011 at 2:56 pm

    I love supersets!!! I tend to not have much time to do too many strength training exercises in one workout, so I often end up doing supersets to get it all done!

    Reply

    Kara August 1, 2011 at 3:03 pm

    Thank-you for finally giving me a simple explanation of supersets! I can’t wait to start incorporating them into my workouts.

    Reply

    Cait's Plate August 1, 2011 at 3:06 pm

    Can I just lift those cookies instead and call it a day?? ;)

    Reply

    Tina @ Faith Fitness Fun August 1, 2011 at 3:08 pm

    I adore Supersets. I use them for every workout pretty much. Such a good challenge.

    Reply

    Holly @ The Runny Egg August 1, 2011 at 3:13 pm

    Supersets are great — they really help me feel the burn.

    Reply

    Chemgal August 1, 2011 at 3:23 pm

    How often are you doing the weighted workouts?

    Reply

    Alaina August 1, 2011 at 3:57 pm

    I happen to love short, yet effective workouts myself. ;-)

    Reply

    Katie @ Life... Discombobulated August 1, 2011 at 3:57 pm

    Supersets sound killer (in a good way)! :) This workout looks especially awesome because it could all be done at home with some free weights. I am loving the CNW posts!

    Reply

    Amy @ ahealthyandhappyheart August 1, 2011 at 4:01 pm

    I think I am ready for the challenge…but can I eat the cookies first?!

    Reply

    Annette @ EnjoyYourHealthyLife August 1, 2011 at 4:28 pm

    I am all about supersetting it up and being efficient!!!

    Reply

    Shayla @ The Good Life August 1, 2011 at 7:04 pm

    Love supersets! I forget to incorporate those into my strength workouts, thanks for reminding me the benefits of it and your routine! :)

    Reply

    krista August 1, 2011 at 8:43 pm

    what kind of cookies are those (maybe i missed it?)? :)

    Reply

    Jess August 1, 2011 at 9:23 pm

    Do you do weights on the day after your long run? I can never figure out which day to lift. I am training for a half marathon and am trying to work in two days of lifting a week- but never can figure out which days work best to do it.

    Reply

    Lauren @ MRS August 1, 2011 at 9:49 pm

    How long will this whole combination run about? It sounds like a great exercise platform, though I should first locate our forlorn dumbbell, it needs to get dusted off from underuse.

    Reply

    Aine @ Something to Chew Over August 2, 2011 at 4:30 am

    Supersets rock! Thanks for sharing Tina :)

    Reply

    christina August 2, 2011 at 8:54 am

    Heavier weights and lower reps will give you faster results! Hypertrophy is optimum – 6-12 reps. Tina, I know you can go higher in weight on these! :)

    Reply

    Kim @ Imperfectly Perfect August 2, 2011 at 1:13 pm

    Supersets are great, especially when I’m running short on time (which is A LOT!).

    Reply

    Lauren August 2, 2011 at 4:33 pm

    I love these workouts. It’s like having a virtual personal trainer.
    Thanks so much!

    Reply

    Hayley @ Oat Couture August 3, 2011 at 2:57 am

    I always work out in supersets! I feel the effects much more and your done twice as quick! :)

    Reply

    ShortSkirts August 3, 2011 at 2:26 pm

    I love super sets a trainer in high school introduced me too them, the are killer!

    Reply

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