The Super Routine
- Author Daniel Green
There is a
more advanced routine which is known as the Super Routine, this routine
has been around for some time and is extremely popular.
Warm -up Rope Skipping, 200 - 300 jumps
Shoulders
Seated Press behind Neck 4 x 8 to 10
Non Stop Dumbbell Raises:
forward, side, and bent over 3 x 10each
Upright rowing 4 x 8 to 12
Thighs
Front Squat
(heels on 3 inch wood block) 5 x 8 to 12
Hack Lift 3 x 10 to 12
Thigh Curls 3 x 10 to 15
Chest
Wide Grip Bench Press to upper sternum 6 x 6 to 12
Incline Dumbbell Bench Press (45 degree angle) 4 x 10 to 12
Back
Prone Hyper extensions 3x 10 to 20
Wide-Grip Chin behind Neck 4 x 10 to 15
Single Dumbbell Rowing 4 x 8 to 12
Calves
Heel Raise (block, but no weight) 4 x 15 to 25 Donkey Calf Raise 4 x 15 to 30
For those who wish to split this routine, it is advocated that you split it so as to train six days a week and rest one.
Troy Adashun shares with you the 5 best bodyweight shoulder exercises that you can do from home with no equipment!
► Try SuperHuman Pre-Workout: https://goto.bodybuilding.com/QmYYx
► Shop Alpha Lion Supplements: https://goto.bodybuilding.com/joRR6
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It would be quite wrong for any physical training instructor to infer
that there is only one way to acquire a good physique. There are many
different methods, and not all of them involve the use of barbell and
dumbbells. Wrestling, hand balancing, weight lifting, and gymnastics all
add greatly to the musculature. It is undisputed, however, that the
best methods involve the use of progressive resistance, but within this
category, no single routine can truthfully be called "the best".
There is no magic schedule by which rapid gains can be secured or guaranteed with certainty.
Too many bodybuilders are waiting for this one schedule to be divulged. However, it just does not exist. By and large, bodybuilders are willing to do almost anything to accelerate their muscle growth.
Thus it is not recommended to develop training madness as it will not benefit you, especially if you are serious about getting results.
Workouts can be made up of a heavy set of curls, 10 repetitions every half from 9am until 9pm, making a total of 24 all out sets, in order to "shock" your biceps into growing; unfortunately the results are not achieved, meaning it just does not work.
So there is no magic schedule, make up a plan, involve the exercises made up in the super routine, separate body parts you wish to develop, that is, concentrate shoulders, biceps, triceps, delts and traps on Monday, Wednesday and Fridays. On Wednesdays, Thursdays and Saturdays cover thighs, back, calves, forearms, abs and biceps. Once you have your magic schedule, make sure you stick to it, the results will come.
The concept of Smartphysicalworkout was developed by
Daniel Green who has been involved with the Health and Fitness industry
since 1999, providing health and fitness products, services to both the
local and online community.Warm -up Rope Skipping, 200 - 300 jumps
Shoulders
Seated Press behind Neck 4 x 8 to 10
Non Stop Dumbbell Raises:
forward, side, and bent over 3 x 10each
Upright rowing 4 x 8 to 12
Thighs
Front Squat
(heels on 3 inch wood block) 5 x 8 to 12
Hack Lift 3 x 10 to 12
Thigh Curls 3 x 10 to 15
Chest
Wide Grip Bench Press to upper sternum 6 x 6 to 12
Incline Dumbbell Bench Press (45 degree angle) 4 x 10 to 12
Back
Prone Hyper extensions 3x 10 to 20
Wide-Grip Chin behind Neck 4 x 10 to 15
Single Dumbbell Rowing 4 x 8 to 12
Calves
Heel Raise (block, but no weight) 4 x 15 to 25 Donkey Calf Raise 4 x 15 to 30
For those who wish to split this routine, it is advocated that you split it so as to train six days a week and rest one.
Troy Adashun shares with you the 5 best bodyweight shoulder exercises that you can do from home with no equipment!
► Try SuperHuman Pre-Workout: https://goto.bodybuilding.com/QmYYx
► Shop Alpha Lion Supplements: https://goto.bodybuilding.com/joRR6
► Muscle-Building Training Programs: https://goto.bodybuilding.com/59kk3
There is no magic schedule by which rapid gains can be secured or guaranteed with certainty.
Too many bodybuilders are waiting for this one schedule to be divulged. However, it just does not exist. By and large, bodybuilders are willing to do almost anything to accelerate their muscle growth.
Thus it is not recommended to develop training madness as it will not benefit you, especially if you are serious about getting results.
Workouts can be made up of a heavy set of curls, 10 repetitions every half from 9am until 9pm, making a total of 24 all out sets, in order to "shock" your biceps into growing; unfortunately the results are not achieved, meaning it just does not work.
So there is no magic schedule, make up a plan, involve the exercises made up in the super routine, separate body parts you wish to develop, that is, concentrate shoulders, biceps, triceps, delts and traps on Monday, Wednesday and Fridays. On Wednesdays, Thursdays and Saturdays cover thighs, back, calves, forearms, abs and biceps. Once you have your magic schedule, make sure you stick to it, the results will come.
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