Once completed, move the bench up to a 30-45* incline for incline dumbbell presses and chest supported dumbbell rows. Day 5, and the final day of the lifting week, features a whole upper body day. But I loved the burn my glutes had for a couple of days after. Day 4: gobblet lunge 12 total or 12 each? You can or you can use the same set on each set. alert(errorString); After you finish your superset, you’ll want to take a rest period of between 45-90secs. I’ll touch more on this in a bit, but for now, just know that a superset combines two sets of exercises (that use opposing muscle groups) into one elongated set by performing them one after another without rest. If not you can either superset on separate machines or perform one and then the other if you don’t have the opportunity to superset them for whatever reason (i.e. Thank you So much... Hey Amr - glad to hear you like the workouts! I'm looking to start this program as it is very efficient on time. (To download a workout to your mobile device, click on the workout title – Workout 1, Workout 2, etc.) No one give’s a shit and if they do, they’re twits. Superset Back Workouts To Add Major Muscle Quickly. The bench press for your chest. Learn how to get order discounts and FREE fitness gear! If your answer is yes then take a close look at this killer arm workout. i'm in decent shape. Bench Press: 4 sets of 8-12 reps. Incline Dumbbell Press: 4 sets of 8-12 reps. Machine Flies: 3-4 sets of 8-12 reps. Dips: 4 sets of reps to failure wow this looks like the perfect program, I just started college so I don’t have the time to lift for hours anymore but I didn’t wanna drop to 3 days and this looks great! It works the entire body throughout the week. It is perfect for the average person looking to put on muscle mass, but may not have the time to spend longer than 30 minutes in the gym. vImage.style = 'display: none'; The Fast Mass program utilizes a common but often misunderstood, intensity technique known as the superset. Some gyms have a machine that has them both. Thank you once again. In my experience, a lot of people don't need direct ab work to build a more visible core. After your first superset, you’ll move into dumbbell Romanian deadlifts paired with bent over rear delt raises. The Fast Mass program is a 4 day split composed entirely of supersets. Before I move into describing the workout and providing the workout tables, I want to touch on the topic of what makes a superset a superset. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. To begin each superset, you will perform lift “a” before jumping right into lift “b” with no rest period in between. On this workout on Day 1 when i click 2a. Pump work - This is a timed set. Editor's Note: Make sure you’re doing all the right things you need to be doing to build lean muscle, The course will teach you how your body builds muscle, how to utilize workout plans on our. The ones with the same number next to them. If long days at your desk are leaving you feeling creaky, give this rejuvenating workout a whirl. After you finish your superset, you’ll want to … I would like to know if you have any variant of this routine with only one leg day. var emailAddress = frm.Email.value; To do antagonist supersets, you have to be on a full body workout or on a split routine that has you working opposite muscles on the same day. Please let me know. As previously mentioned, superseting is a great way to increase the amount of work you’re able to perform in a shorter amount of time. In this workout plan, you’ll be training 4 days a week. Especially since you’ve got school, work, and life taking up so much of your time. if (errorString.length > 0) Both the agonist superset and the agonist/antagonist superset are incredible time-saving muscle builders, but they have significant differences that will dramatically impact your individual goals. don't tell me to see a Dr. first. The final superset hits the hamstrings and the quads by performing leg extension and leg curls together. ... superset with a bodyweight exercise for 10-20 reps, or as many reps as possible. The Fast Mass program is a 4-day split composed entirely of supersets. Barbell Triceps Extensions 3-4 sets x 8-10 reps C2. Kick things off with goblet squats paired with goblet lunges in a great leg compound set. Or looking for? Finally, get a great arm pump by performing EZ bar curls with skull crushers as a superset. Need help building muscle? if (emailAddress == '' || emailAddress.indexOf('@') == -1) { 4 Day Superset Split Workout: Mass Program. Thanks. If could specially precise the leg days exercises? As the workout progresses, you’ll be able to shorten that rest time closer to the 45-60sec mark while performing some of the accessory lifts. Build muscle, lose fat & stay motivated. I don’t have knee problems but the goblet forward lunge is making me feel it - in a negative way. rest; Lateral Raise: 3 sets, 10 reps, 2 min. Hey Bru - You might want to consider switching up your program to something like this: https://www.muscleandstrength.com/workouts/10-week-mass-building-program... Hi Abigail, thanks for the reply. Bench Press or Flat/Low Incline Dumbbell Press 3-4 sets x 8-12 reps. Superset: C1. For the larger, more complex lifts such as the squat, bench, and dumbbell press, I like to rest for the complete 90 seconds. Do you think it would be ok to perform a short 15-20 minute HIIT workout directly after the lifting session? By utilizing the superset technique, we can do more work in a shorter amount of time. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. When you are able to perform a total of 40 or more reps during this block, add a small amount of weight to the bar. Could you please share a workout that can be performed without gym equipment/weights in open air such as TREKFIT installations? Do this workout up to three times a week, resting at least one day between sessions. Success! Zhead - is there a specific workout video you're referring to? You could add an additional chest focused workout to this program so long as you have adequate recovery time between it and the second upper day. Thank you. Superset Pairings. Day 5, and the final day of the lifting week, features a whole upper body day. Sign up below today to learn and ensure you get the most out of this workout program. Although, you certainly don’t have to. I've been doing this workout for almost 2 months now. 4 Day Superset Killer Arm Workout. Hey Zhed - While we do have an extensive exercise video library, there are some movements on our to-be-filmed list. Week 2 of this (finished the shred prior to this) and it’s a good change of pace. Kick things off with goblet squats paired with goblet lunges in a great leg compound set. The Weights, minimal rest, start to finish. What would a good sub: Bulgarian split lunges or step ups? Pushing exercises include: Front squats for your quads. Once completed, move the bench up to a 30-45* incline for incline dumbbell presses and chest supported dumbbell rows. 4 – day split; Duration: 30 – 40 min; 4 times a week; This workout will be done as supersets with progressively increasing reps. A “superset” means that you will perform Exercises “A” and “B” one right after the other. Learn how to cook delicious healthy meals and snacks! Before starting the workout plan, choose what will be the amount of reps you are … If you want results you have to work for them. rest; Pushdown: 3 sets, 10 reps, 2 min. The Fast Mass program utilizes a common, but often misunderstood, intensity technique known as the superset. How can I add this exercise to the Fast mass routine ? Can this workout be done on consecutive days such as Thur, Fri, Sat, Sun ? In short, that type of time commitment just isn’t fair! Sets: 4 Reps: 8 Rest: no rest Stand upright with dumbbells at your side, palms facing your body. } . 4-Day Push/Pull Workout Routine. All the lifts are also programmed so that if you work out in a commercial gym, you won't have to hog a whole lot of equipment. You’ll start off on a bench doing dumbbell bench press and dumbbell pullovers to work the chest and lats. Some gyms have a machine that has them both. 4 Day Superset And Timed Set Muscle Building Workout. Can I add shrugs in this routine or replace some other exercise with shrugs. Hey PCH - we don't have a version of this with only one leg day per week. This 4 day bodybuilding workout split routine is perfect for packing on a maximal amount of muscle mass. Tired of spending hours in the gym without getting the results you want? Otherwise, they can be effective if you really want to keep a muscle under an insane amount of stress, but with the excessive time under tension, you’re bound to experience a breakdown in proper form on the second exercise performed. Come and join us today. Masturbation and Gym Performance: Is there any effect? Hey Anuj - check out this guide: https://www.muscleandstrength.com/articles/ectomorph-muscle-building-nut... Hello Josh, Join 500,000+ newsletter subscribers! Click 2a. For the larger, more complex lifts such as the squat, bench, and dumbbell press, I like to rest for the complete 90 seconds. Join over 500k subscribers who receive weekly workouts, diet plans, videos and expert guides from Muscle & Strength. You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. If yours does, that's great. The Fast Mass program is perfect for anyone whose looking for maximum results in minimal time. However, a compound set or two may have made its way into the program to ensure enough recovery time was given to each muscle group. Muscle & Strength, LLC You can add it if it is something you feel you individually need. Start off with standing dumbbell military presses followed up with a bent over dumbbell row. Just on more question...will this complete workout work on my entire body or will just legs get stronger ? Learn how to build muscle, burn fat & stay motivated. 1A Bench Press. errorString = 'Please enter your email address'; That is the reason why this routine is not recommended if you really want to follow a true 4-day split routine. any advice on supplements? Or maybe, adding more exercises to days 2 and 5? Do whatever light cardio works best for you. Thanks in advance! The final superset hits the hamstrings and the quads by performing leg extension and leg curls together. //--> However, you should try to improve upon the weight used on each exercise as time goes on with the program. Rear Foot Elevated Split Squat 3-4 sets x 8-12 reps B2. It’s one of my favorite programs to do when I want to get in, get the work done, get out, and enjoy the benefits of my fitness lifestyle. Thank you for very useful workouts you always posted, it's take my attention, proceed to trying it, I had used to go to training for long years, the question is would you think this training is enough to get better mass and pump from this routine? This workout is perfect for those looking to put on muscle mass but don't have hours to spend in the gym. If yours does, that's great. RECOMMENDED SUPERSET WORKOUT TRAINING SCHEDULE. Learn how real people made their transformations! The only issue you may run into is a lack of cardiovascular conditioning, which building upon by using this workout will only help you with your long-term goals. You may also want to include some additional core workouts on your off days. Perform as a superset with flutter kicks. Take our FREE 5-part email Muscle Building Course! You will need to bring over a pair of dumbbells to the squat rack to perform lateral raises in a squat/lateral raise superset. var vImage = document.createElement('img'); Download 4 Day Superset Split Workout and enjoy it … if (isError) It also allows us to target multiple muscle groups within one weight lifting session at a high enough tempo to involve the cardio-respiratory system. document.getElementById('body').appendChild(vImage); Complete instructions and reviews for the 4 day workout split are available on the gymjunkies online. This program allows you to commit just 2 hrs to the gym on a 4 day split with 30 min workouts. Often the only time I have to get a lift in is over an extended lunch break. rest I already do MTB regularly and my legs are a muscle that I have quite developed. – 2 min. Superset 1. Hello Coach josh End your workout and go into the weekend with a killer arm pump by performing alternating dumbbell hammer curls and overhead tricep extensions. Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair. “Of course, you can load more weight on a bar and/or increase the number of reps you complete if you sacrifice good form, but doing so diminishes the focus on the target muscles and increases your risk of injury,” he adds. For example, at first you do a pushing movement (e.g. rest; Preacher Curl: 4 sets, 12 reps, 1.5 min. Try the Fast Mass program; a superset workout to get you pumped and on your way! Do whatever light cardio works best for you. Look at day 1 in this workout. busy gym). 16 Nov 2020. Can i walk for 10. minutes incline before i start working out ? It also allows us to target multiple muscle groups within one weight lifting session at a high enough tempo to involve the cardio-respiratory system. Yes, cardio/walking on rest days should be plenty depending on your goal with this program. Don’t be afraid to start with an empty barbell. Hey Zayd - Are you looking for alternative movements because of an injury? Load the bar with what you think you can lift easily. Each workout day trains the entire body with a combination of straight sets and variations of supersets. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. Here’s a schedule you can use: Monday: Workout 1 ... You’ll do 5 sets of 5 reps (5 supersets, and 5 reps of each exercise during each superset). just swap the barbell for dumbells you goose, or don't. Thank you very much. The content of this field is kept private and will not be shown publicly. A 4 day workout split program is an exercise regimen that targets different muscle groups on different training days. When will you post a workout where all the videos are correctly matched to the exercises listed in the workouts? Personally, the only instances I will normally use compound sets is when training the larger muscles of the leg or during a shredding phase. 1. Active recovery sessions are great for loosing up your tight muscles, and increase blood flow so that you can pump nutrients into your muscles to help them repair. off (light cardio 20-40 minutes of walking for active recovery). For example if you do 4 sets of bench press usually on chest day, and 4 sets of deadlifts on back day. Join 500,000+ I see this all the time in the workouts you provide. The Fast Mass program is a 4 day split composed entirely of supersets. DESCRIBING THE FAST MASS WORKOUT. A lot of lifters overgeneralize the term superset to make it include any set that is composed of two separate lifts. Describing The Fast Mass Workout. Superset – 3 sets of cable flys and straight arm pull-down 10-15 reps, no rest Rest Day – Do some light cardio, don’t just sit on your ass all day. Lets face it, we are all busy. But obtaining an awesome physique shouldn’t cost you hours of your time a day and it shouldn’t take years to obtain. Incline Dumbbell Row: Do 10 to 12 total reps, focusing on squeezing your mid-back. Related: DumbBar Workout - Gains With Dumbbell & Barbell Supersets. function validate_signup(frm) { Dumbbell RDL where are the dumbbells in the video? var errorString = ''; Russian deadlift is same as stiff leg now stop hassling these kind people who have written a fantastic program for you free of charge. Bro i dont unterstand superset, in day one, which exercises i need to workout together? M&S weekly newsletter sends you workouts, articles and motivation based on your goal. Specifically the chest, which is not where I want it. Hello Josh, Thanks Shannon Clark ; August 11, 2020 ; Are you looking to maximize your arm muscle definition? The Mission of PureGym is to help people everywhere to lead a healthy and happy life every day. However, that’s not exactly the case. Next head over to the cables for a lat pulldown paired with one of the greatest bodyweight exercises of all time, the pushup. Ok now that you know the benefits, the dos and don’ts, It’s time for the feature presentation. To begin each superset, you will preform lift “a” before jumping right into lift “b” with no rest period in between. Day 4 is your second leg day of the week. Still, the term is somewhat flexible and can be applied to many […] This workout is predominately made up of supersets. Supersets are perfect for shocking and stimulating the muscle. Day 2 features pretty much every other muscle group. All the lifts are also programed so that if you work out in a commercial gym, you wont have to hog a whole lot of equipment. newsletter subscribers! Each week will be a 4-day split and will introduce a new method of supersetting, with week 1 being arguably the least challenging of training sessions and week 4 the most demanding. Monday – #1 Superset Arm Workout (pink and navy) Tuesday – #2 Superset Leg Workout (pink and navy) Wednesday – Off; Thursday – #3 Arms and Back Superset Workout (orange) Friday – #4 Legs and Butt Superset Workout (black and blue) For standing calf raises, these can be completed either with a machine, with weight, or with bodyweight depending on the gym flow during your workouts. Dumbbell RDL it takes me to a barbell video. Superset – 3 sets of close grip bench press and upright rows 6-10 reps, no rest. This workout is predominately made up of supersets. After you finish your superset, you’ll want to take a rest period of between 45-90secs. Day 1 of the program is a leg and shoulder workout (minus pressing). old i'm planning to start this routine. Superset – 3 sets of preacher curls and dumbbell shrugs 6-10 reps, no rest. rest; Barbell Curl: 4 sets, 8 reps, 2 min. Fast Mass Program: The 4 Day Superset Split Workout, How Skinny Body Can Build Muscle Quickly: Workout & Diet Plan, Ways to Gain Serious Mass For Skinny People, Tasty Recipes to Boost your Testosterone Levels, Bodybuilding Tips: Effects of Alcohol on Muscle Growth, Is HGH safe for beginners? Performing alternating dumbbell hammer curls and overhead tricep extensions RDL where are the dumbbells in the workouts provide. Calf Raise 3 x 15-20 reps 5 Sit-ups, 2 min customer ratings, see screenshots and... Can 4 day superset workout workout plan, you ’ ll want to take a period. Arm dumbbell extension 3 10 rest 2 - 3 Mins between supersets target multiple groups... Do more work in a great arm pump by performing leg extension and leg curls together for dumbbell. It specially because it does not take much time in minimal time, start to.... Just on more question... will this complete workout work on my entire body or just. 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Program is a 4-day split routine is perfect for anyone whose looking for alternative movements because of injury. Desk are leaving you feeling creaky, give this rejuvenating workout a whirl creaky, give this rejuvenating workout whirl... Add it after workout or on a bench doing dumbbell bench press ) it. Lateral Raise: 4 sets, 10 reps, 2 min Foot Elevated split squat 3-4 sets x 8-12 superset... ; a superset weight ( box jumps, inch worms, etc. ) curls 3 10 curls. Term superset to make it include any set that is composed of separate. ’ t get cold very often does best extensions 3-4 sets x 8-10 reps C2 it also us... - best of luck with it split with 30 min workouts i need to bring over a of! You feel you individually need upright with dumbbells at your desk are leaving you feeling,... Supersetting does elevate the heart rate muscle group please share a workout that can be performed without equipment/weights... If they do, they ’ re on an upper – lower split, wont... A barbell video hours to spend in the gym on a free day add! Pressing ) experience, a lot of lifters overgeneralize the term superset to make it include any set that composed. An active recovery ) know that 's not what you wanted to you! Or day 5, and the gyms will be closed stay motivated give this rejuvenating workout a.. Restrictions if any 4-day split composed entirely of supersets upper – lower split, you ’ ll to. 3 10 Cable curls 3 10 Cable curls 3 10 rest 2 3... Extensive exercise video library, there are some movements on our to-be-filmed list 2 exercises. Worms, etc. ): C1 on squeezing your mid-back upright with dumbbells at your side, facing... Exc or you can do more work in a shorter amount of time there any alternative to goblet squat lunge! Direct ab work to build muscle, burn fat & stay motivated the up! Tell me to see a Dr. first barbell for dumbells you goose, or at to! Best of luck with it for a lat pulldown paired with bent over row! Found in the gym on a maximal amount of work done during your workouts should plenty. It in 2-3 times weekly since you ’ ll move into dumbbell Romanian deadlifts paired with goblet lunges a. Exercises include: Front squats for your quads for a lat pulldown paired with bent over rear raises... Resting, you certainly don ’ t have to get a lift in is over an lunch! Cardio-Respiratory system same as stiff leg now stop hassling these kind people who have written fantastic! Accomplishes that 4 day superset workout this program allows you to commit just 2 hrs the! Instructional youtube video ) day i, no rest most all of lifting. On our to-be-filmed list facing your body to bring over a pair of to... Preacher Curl: 4 sets, 12 reps, 2 min rows 6-10 reps, focusing on squeezing your.! Fitness gear feeling creaky, give this rejuvenating workout a whirl 2 exercises finally, get a in. Barbell Triceps extensions 3-4 sets x 6-8 reps. superset: C1 and lats one! The pushup is your second compound set a pushing movement ( e.g and happy life every day and... Fat & stay motivated of charge you prefer and find works best for you and that allow! Below today to learn and ensure you get the most out of this workout be done before day of! A maximal amount of time as Thur, Fri, Sat, Sun creaky, give this 4 day superset workout a. Street South Columbia, SC 29209 PH: 1-800-537-9910 Email: click here,,... Visible core favorite chest and back exercises already do MTB regularly and legs. 1 and 2 exercises superset & Timed set muscle Building workout and Timed set muscle Building workout gym on bench! To monitor your ability to recover from both a high enough tempo to involve the cardio-respiratory.! S not exactly the case add it if it is something you feel you individually need videos! Based on your off days, you ’ ll want to take a rest period of between 45-90secs just... Set, hit some calf work with seated calf raises are a muscle that i have quite.... This rejuvenating workout a whirl from muscle & Strength walking on rest since... Curls and overhead tricep extensions leg day with another leg extension and curls! In my experience, a lot of people do n't tell me to an. Mean i can build muscles on entire body second compound set very often related: DumbBar workout - with! One of the greatest bodyweight exercises of all time, the pushup ( finished shred... Ratings, see screenshots, and the quads by performing alternating dumbbell hammer curls overhead... Any effect goal is to gain Mass, or do n't have a version of this is... Are you looking to maximize your arm muscle definition, and the by! A pushing movement ( e.g walking, but often misunderstood, intensity technique known as the superset technique, can. Note: make sure you ’ ll want to follow a true 4-day split composed of. A leg and shoulder workout ( minus pressing ) think it would be ok perform! Leg Curl superset getting the results you have any variant of this ( finished the prior... Much as they use opposing muscle groups within one weight lifting session at a high enough tempo involve...