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!
Reps: 15
Weight: 10-pound dumbbells
Workout:
SET I:
Repeat x 3
SET II:
- Bent-Over Fly
- Biceps Curl
Repeat x 3
SET III:
Repeat x 3
{ 20 comments… read them below or add one }
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!
Thank-you for finally giving me a simple explanation of supersets! I can’t wait to start incorporating them into my workouts.
Can I just lift those cookies instead and call it a day??
I adore Supersets. I use them for every workout pretty much. Such a good challenge.
Supersets are great — they really help me feel the burn.
How often are you doing the weighted workouts?
I happen to love short, yet effective workouts myself.
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!
I think I am ready for the challenge…but can I eat the cookies first?!
I am all about supersetting it up and being efficient!!!
Love supersets! I forget to incorporate those into my strength workouts, thanks for reminding me the benefits of it and your routine!
what kind of cookies are those (maybe i missed it?)?
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.
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.
Supersets rock! Thanks for sharing Tina
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!
Supersets are great, especially when I’m running short on time (which is A LOT!).
I love these workouts. It’s like having a virtual personal trainer.
Thanks so much!
I always work out in supersets! I feel the effects much more and your done twice as quick!
I love super sets a trainer in high school introduced me too them, the are killer!
{ 4 trackbacks }