Camp Shape

 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