Chest & Hamstrings

Super Sets Routines - Chest & Hamstrings


chest weight training

Performing a chest and hamstrings super set weight training routine is designed to aggressively exercise both muscle groups. The intention of regularly adding a super set weight training session to a pair of muscle groups is to shock the specific muscle groups and force them to more rapidly gain strength, lean muscle tissue density, and definition.

There are a couple of ways in which you can perform a super set routine where two different muscle groups are involved.

First, you can perform one set of the first chest exercise followed by one set of the first hamstrings exercise without rest in between the two sets. Once completed, rest for 1 to 3 minutes and repeat the process until all sets for the first chest and first hamstrings exercises have been completed. Repeat the exact same process for the second chest and hamstrings exercises.

Thereafter, repeat the exact same process for the remaining chest and hamstrings exercises until you have performed all exercises for both muscle groups.

A second approach to supper setting two different muscle groups is to combine multiple exercises for each muscle group into a super set format. For example, you can perform one set of the first chest exercise followed by one set of the first hamstrings exercise followed by one set of second chest exercises followed by one set of second hamstrings exercise followed by one set of the third chest exercise followed by one set of third hamstrings exercise, and so on. In other words, alternate between performing one chest exercise followed by performing one hamstrings exercise until one set has been completed for each, and all, of the exercise types for each muscle group. Thereafter, rest for 2 to 5 minutes and repeat until all sets have been completed.

Below are several chest and hamstrings super set weight training routines. All of the weight chest and hamstrings super set weight training programs are intended for intermediate to advanced weight trainers:

Note: Do not rest when performing a cycle of the super set. Time between sets during the super set cycle should be between 5 and 15 seconds (enough time to get from one exercise station to the next). Upon completion of a super set cycle, rest for 2 to 5 minutes. Allow the muscle groups that have been exercised a minimum of 48 hours rest before performing this super set routine again.

Super Sets Routine #1 - Chest & Hamstrings

The super set chest and hamstrings weight training routine pairs two fairly large muscle groups and can be fairly taxing to perform. The exercise routine is designed for intermediate and advanced weight trainers and includes exercises that are explosive and exercises that are rhythmic.

Super Sets Routine #2 - Chest & Hamstrings

The chest and hamstrings super set weight training routine is intended for intermediate and advanced weight trainers with six months, or more, of weight training experience. The routine focuses on promoting gains in lean muscle tissue, muscular definition, and strength and includes both explosive and rhythmic exercises.

Super Sets Routine #3 - Chest & Hamstrings

The chest and hamstrings super set weight training routine is fairly challenging to perform as the two muscle groups are fairly large. The workout routine may require slightly longer to perform and includes rhythmic and explosive exercises. The intent of the workout routine is to promote increases in muscle density and definition.

Super Sets Routine #4 - Chest & Hamstrings

The chest and hamstrings super set weight training routine required a fairly aggressive effort to perform. The workout routine is designed for intermediate and advanced weight trainers that are looking to "shock" the two muscle groups and increase the rate at which gains in lean muscle tissue, strength, and definition are realized.

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