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You are here: Home / Exercises / Beat That Plateau With Super Set Workouts

Beat That Plateau With Super Set Workouts

February 13, 2010 by Adria Ali Leave a Comment

sweat

So you’ve been really good on your workout routine.  You eat healthy, track your calorie intake, but you still can’t get your body to the next level.  Most people don’t know the term “super set” so we will fill you in!  “Super Set” refers to doing back to back exercises before resting.  There are various ways to do this but I will give you a sample below.

First, I have all my clients do circuits for their abs.  This means they do between 2-5 exercises in a row before their resting period.  Here’s a simple circuit that doesn’t use any equipment.

Floor_Crunch_M_Finish

Ab Circuit

  • Floor crunch (10-15 reps)
  • Reverse crunch
  • Side Crunch
  • Bridge
  • Bicycle crunch

Once you have completed one round rest for 30-60 seconds and repeat the round.  You don’t have to use the exercises in the sample.  You can use any exercises that you want!  To find more, visit our exercise link OR use our search bar to look up “ab exercises”

Super Setting Your Workout Routine

You can either use two apposing muscle groups such as back and chest OR you can super set the same muscle group.  I tend to have my clients do the SAME muscle group to increase the intensity and fire up that muscle group.  Here’s another basic example.

* Do both exercises before resting.

LEGS

  • Leg Press  (15 reps)
  • Standing Lunges

BACK

  • Lat Pull Down
  • Cable Row

Chest

  • Chest Press
  • Floor Push-up

SHOULDERS

  • Dumbbell Overhead Press
  • Machine Shoulder Press

LEGS  (I do two rounds of legs)

  • Squats
  • Side Lunges

You can chose to do the triceps and biceps to add to you workout or you can do a basic routine like the one above if you are a beginner.

TURN UP THE HEAT!

jump rops

Add a jumping exercise to keep your heart rate up.  Add something such as jumping lunges, jumping jacks, box hops, ladder drills or jumping rope at the end of each super set. This will increase your burning potential and keep your heart rate up during your routine.

Sure, this routine is challenging, but with the right focus and motivation you can beat you plateau and get the body you deserve for the time you spending at the gym.  Print this out with the links below.  Don’t be afraid to take it with you to gym and follow along.

AKA

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Filed Under: Exercises Tagged With: ab circuits, breaking plateau, chest press, exercise routines to burn fat, how to super set workouts, jumping exercise, jumping rope, leg press, muscle groups, overhead press, reverse crunch, routines to burn more caloires, shoulder press, side lunges, super set, turn up the heat, ways to burn fat fast, ways to burn more calories, weight loss exercise routine, weight loss routines, workout routine

About Adria Ali

I am the author of this web page and I have been a personal trainer for over 13 years. I currently hold a Bachelors of Science in Kinesiology (exercise science), as well as all of the certifications from National Academy of Sports Medicine. I also have a background in sports training as well as internships in physical therapy and Occupational Therapy. I got into personal training to help people like my mom who struggled with her weight her whole life.


DISCLAIMER: The purpose of FitTipDaily.com is to promote broad consumer understanding and knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment.

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