This program I’m about to represent is the pinnacle of a superset workout routine for cutting. I will provide the exact rest times between sets, reps, and exercises.
So, you won’t have any question marks after you finish reading this article. This ultimate superset workout routine is designed to get you shredded in no time! Follow the instructions I am providing and thank me later.
First and foremost, supersets will save you time in the gym, so you won’t have to wobble around for hours.
The second benefit is the main reason we are implementing supersets.
To burn more calories! Imagine you are doing bench press for 4 sets and resting 2 mins in between each set. Then, you start training your back and do a lat pulldown for 4 sets and rest 3 mins between sets.
Therefore, your total rest time increases substantially. Also, after each set, your heart rate drops you burn don’t as many calories.
However, say you are doing supersets. You finish your bench press and perform lat pulldown without any rest.
So, your heart rate stays high during the workout and you finish the whole session quicker than usual.
At the end of the day, you will burn more calories because your heart rate stays higher than regular sets and you sweat like crazy (one of the ways a human body evicts fats).
Superset Workout Routine For Cutting 101
In this routine, you must follow everything to the T unless you have a major injury. Even if you are a beginner, you can execute this plan.
The only difference would be the weights you use. So don’t worry! Be brave, and let’s smash this routine. It is time to get shredded.
Also, please don’t change exercises! They are strategically selected and placed to achieve optimal balance.
Split Structure of the Workout Program
We will use a 3-day split, and you will workout 5 to 6 times a week. The reason for that is to stimulate every muscle group at least twice a week.
Therefore, you will achieve optimal protein synthesis.
However, your arms and delts will be stimulated 3 to 4 times a week inevitably due to indirect training.
Since triceps, biceps, and deltoids are small muscles, it won’t be a problem. In fact, that will help you to bring up your arms and shoulders.
The superset workout plan will follow a CHEST/BACK, LEGS, SHOULDER/ARMS structure.
I strongly suggest to take a rest day once you complete 3 days back to back.
If you feel wrecked after a month, you can take 2 days off. However, remember, you are cutting.
In a caloric deficit, it is normal to feel sore and less energetic than usual. Try to fight the sorenesses and lack of energy. You have an end goal!
Rest Time Between Sets & Exercises
Since this workout is built on supersets, when I mention a “set” it means two exercises performed back to back.
For example, you performed 6 repetitions of bench press and with NO REST at all, start doing 6 reps of lat pulldowns. This is considered 1 set in this program.
The rest times between supersets means when you finish 1st superset and move on to the 2nd superset to perform different exercises back to back.
The optimal rest time between sets is researched and found to be 60 to 120 seconds. However, since we are performing supersets, we can rest between 120 seconds to 150 seconds (2 mins to 2.30 mins).
When you finish 1st superset and move on to perform the 2nd one, or finish the 3rd one and jump on to the 4th one you can rest 180 seconds (3 minutes).
The Holy Superset Workout Routine For Cutting
Bench press 4 sets x6 reps
Lat pulldown 4 sets x 6 reps
Incline dumbbell superset: 4 sets x 10 reps
Bendover dumbbell row: 4 sets x 10 reps
Dumbbell fly: 4 sets x 12 reps
Cable row: 4 sets x12 reps
Weighted crunch: 3 sets x15 reps
Leg raise: 3 sets x 20 reps
Front squat: 4 sets x 6 reps
Dumbell Deadlift: 4 sets x 12 reps
Leg Curl: 4 sets x 12 reps
Leg Extenstion: 4 sets x 12 reps
Barbbell Lunges: 4 sets x 10 reps
Calf raises: 4 sets x 20 reps
WEDNESDAY: SHOULDER/ ARMS
Dumbbell shoulder press: 4 sets x 6 reps
Lateral raise: 4 sets x 12 reps
Arnould Press: 3 sets x 10 reps
Reverse Fly: 3 sets x 15 reps
Barbbell curl: 4 sets x 8 reps
Skull crushers: 4 sets x 8 reps
Hammer curl: 4 sets x 12 reps
Triceps extention: 4 sets x 12 reps
Russian twist: 3 sets x 15 reps
Turkish get-ups: 3 sets x 15 reps
SUNDAY: SHOULDER/ ARMS
Have you noticed one thing? The days rotate every week. So you won’t have a specific chest/back day in a week. Thus, there will be no international chest day for you.
Hahah. But seriously, this is more fun than traditional 5 day bodybuilding split.
Where is the rest muscle and how do I train it?
But, that doesn’t mean you can’t do cardio on rest days. Cardio is an amazing active recovery tool.
You can swim, jog, walk, cycle, play basketball, play tennis or hike.
Those activities will only enhance your fat loss. Indeed, you can deploy cardio sessions right after every workout.
My recommendation is 30 minutes incline treadmill walks. The optimal time to avail the elevated heart rate and burn extra calories.
Supplement Suggestions That Will Prevent Muscle Loss During Your Cut
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