Quadriceps & Hamstrings

Super Sets Routines - Quadriceps & Hamstrings


hamstrings weight training

Performing a quadriceps 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 quadriceps 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 quadriceps and first hamstrings exercises have been completed. Repeat the exact same process for the second quadriceps and hamstrings exercises.

Thereafter, repeat the exact same process for the remaining quadriceps 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 quadriceps exercise followed by one set of the first hamstrings exercise followed by one set of second quadriceps exercises followed by one set of second hamstrings exercise followed by one set of the third quadriceps exercise followed by one set of third hamstrings exercise, and so on. In other words, alternate between performing one quadriceps 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 quadriceps and hamstrings super set weight training routines. All of the weight quadriceps 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 - Quadriceps & Hamstrings

The super set quadriceps and hamstrings weight training routine combines two larger muscle groups and is fairly aggressive to perform. The intent of the workout routine is to "shock" the muscle groups into a phase of rapid growth and development. The workout routine is intended for intermediate to advanced eight trainers.

Super Sets Routine #2 - Quadriceps & Hamstrings

The super set quadriceps and hamstrings weight training routine is intended for intermediate and advanced weight trainers with a sound understanding of the various exercises and the proper form in which to perform them. The exercises are both rhythmic and explosive and are designed to increase muscle mass and definition.

Super Sets Routine #3 - Quadriceps & Hamstrings

The super set quadriceps and hamstrings weight training routine targets two large and fairly dense muscle groups and requires high level of effort to perform. The workout routine requires a slightly longer period of time to perform and is intended for intermediate and advanced weight trainers.

Super Sets Routine #4 - Quadriceps & Hamstrings

The quadriceps and hamstrings super set weight training routine includes explosive and rhythmic exercises and targets improvements in lean muscle tissue, strength, and muscular definition. The workout routine is an advanced weight training technique and is intended for intermediate and advanced weight trainers.

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