Super-set training benefits and program

Benefits:  Super setting actually increases the amount of work you perform in a specific time period, since you’re moving quickly from one exercise to another with minimal rest in between sets, which leads to a more intense workout and a higher expenditure of calories. Super-sets are a sure-fire way to further boost your metabolic rate and burn fat faster without spending more time in the gym.

Training program:   

1 day: Chest &Triceps: - First part chest super-sets:

1. INCLINE BARBELL BENCH PRESS - INCLINE DUMBBELL FLYE: 4 SETS - 8-10 REPS- UP TO 2 MIN REST BETWEEN SETS

2. FLAT DUMBBELL PRESS -  DUMBBELL FLYE : 4 SETS – 10 REPS – UP TO 2 MIN REST BETWEEN SETS

- Second Part Triceps:

1. BENCH DIP - STATIC LYING TRICEPS EXTENSION: 4 SETS – 10 REPS – UP TO 2 MIN REST BETWEEN SETS  

2. CLOSE-GRIP BARBELL BENCH PRESS - TRICEPS PRESS DOWN : 4 SETS – 10 REPS – UP TO 2 MIN REST BETWEEN SETS

2 DAY:  LEGS & ABS:

1. BACK SQUAT - LEG PRESS :  4 SETS – 10 REPS – UP TO 2 MIN REST BETWEEN SETS

2. LEG EXTENSION – LEG CURL : 4 SETS – 10 REPS – UP TO 2 MIN REST BETWEEN SETS

3. STANDING CALF RAISE – SEATED CALF RAISE: 3 SETS – 15 REPS – UP TO 2 MIN REST BETWEEN SETS

4. ABS: CRUNCH – REVERSE CRUNCH : 4 SETS – 20 REPS – UP TO 2 MIN REST BETWEEN SETS

      

3. DAY: 

CARDIO – 40-50 MIN WITH EMPTY STOMACH IN THE MORNING

4. DAY : SHOULDERS & TRAPS

1. OVERHEAD DUMBBELL PRESS- DUMBBELL LATERAL RAISE:  4 SETS – 12 REPS – UP TO 2 MIN REST BETWEEN SETS

2. BARBELL UPRIGHT ROW - INCLINE DUMBBELL SHRUG: 3 SETS – 12 REPS – UP TO 2 MIN REST BETWEEN SETS

3. TRAPS:  4 SETS – 20 REPS – UP TO 2 MIN REST BETWEEN SETS

5. DAY CARDIO : 

40-50 MIN WITH EMPTY STOMACH IN THE MORNING

6. DAY : BACK & BICEPS

1. LAT PULLDOWN - BARBELL BENT-OVER ROW:  4 SETS – 12 REPS – UP TO 2 MIN REST BETWEEN SETS

2. T-BAR ROW -  CABLE ROW: 4 SETS – 12 REPS- UP TO 2 MIN REST BETWEEN SETS

3. BARBELL DEADLIFT - HIPER EXTENSIONS : 3 SETS – 15 REPS – UP TO 2 MIN REST BETWEEN  SETS

- SECOND PART BICEPS:

1. BARBELL BICEPS CURL - INCLINE DUMBBELL BICEPS CURL: 3 SETS – 12 REPS – UP TO 2 MIN REST BETWEEN SETS

2. EZ-BAR PREACHER CURL - DUMBBELL HAMMER CURL: 3 SETS – 12 REPS – UP TO 2 MIN REST BETWEEN SETS

7. DAY REST

Whole Body Detox

With the arrival of the new season comes the so-called spring fatigue.

A solution to avoid this situation is the cleaning of our body and a vitamin boost.

A detox diet can be followed from 7-14 days depending on the severity and health of each individual.

With a non-vitamin diet naturally detoxifying, removing harmful substances from the body accumulated over winter. Some simple rules to follow for those who wish to take a course / detox diet:

1. Increase fluid intake (fresh, juices, sweetened teas, water / mineral water)

2. Reduction (best bet would be to eliminate) the consumption of coffee, alcohol, tobacco, soft drinks commercially

3. Increase consumption of fruits and vegetables

4. To change the refined carbohydrates with whole grains, and the consumption of sunflower oil with the olive oil.

5. Moderate consumption of hydrogenated fats and animal proteins.

6. Removing too many foods containing food additives.

A day detox:

In the morning a fresh orange, apple and carrots 300 ml of oat biscuits 50 g

At noon a portion of steamed mixed vegetables cooked brown rice 150 g addition, a slice of chicken breast with sesame seeds 100 g. Snack is fresh fruit choice, a grapefruit or a juicy apple.

At dinner, vegetables and mushrooms grilled with a slice of baked trout prepared with lemon juice.

A lemonade detox known that can be consumed 2-3 times a day (2 tablespoons fresh lemon juice 2 teaspoons of maple syrup and a pinch of cayenne pepper)

Spring is the perfect season for refreshing your body and replenish energy

Movement helps clean outdoor airway and sauna detoxification is a method well known and very effective.

A beautiful spring, full of energy, dear readers

 Training Program

Unless Fitness is your job nobody has hours a day to spend in the gym. Circuit training is the perfect workout for the time-crunched fitness fiend. You can set up as many or as few stations as you like.

Example:

•Upper-body

     - Press ups, Bench dips, Medicine ball chest pass, Bench lift

•Core & trunk

     - Sit ups (lower abdominal's), Stomach crunch (upper abdominal's), Back extension chest raise

•Lower-body

     - Squat jumps, Astride jumps, Step ups, Shuttle runs, Shuttle runs, Bench squat

•Total-body

     - Bur-pees, Treadmills, Squat thrusts, Skipping(optional)

Monday Upper-body: 15x Push-ups; 10-12x Bench dips; 10x Medicine ball chest pass; 10-15 Bench lift: Do it in circuit 4x times, between sets 30 sec pause.

Tuesday Core &truck: 15x Sit ups(lower abdominal's) ;15x Stomach crunch (upper abdominal's);15x Back extension chest raise : Do it in circuit 4x times , between sets 30 sec pause.

Wednesday  Lowe-body: 15x Squat jumps, 15x Astride jumps, 12x Step ups(Each leg), 15 sec Shuttle runs, 15x Bench squat. Do it in circuit 4x times, between sets 30 sec pause.

Friday Total-Body:10-15x Burphee, 4-5 min running interval 1 min sprint 1 min jogging, 10-15x  Squat thrusts, 30-60sec Skipping. Do it in circuit 4x times, between sets 30 sec pause.

Weekends:  Jogging-Running