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2-Way Split Workout (advanced) with Supersets

Frequency: 2/week. Leave a minimum of 2 rest days per week.

Workout Time: Apr. 45 minute (excluding warm-up and stretching). Click for doing warm up and it's exercises.

Rest: Do the first exercise of the superset first (e.g. barbell bent-over row), followed immediately by the second exercise (e.g. bench press). That is one superset. Rest for 2-3 min and repeat the process. Once you complete the prescribed number of supersets, rest for 2 min; then move on to the next superset (e.g. lat pull-downs and incline dumbbell presses).

Training Tempo: 2 counts for the concentric (lifting) action; 3 counts for the eccentric (lowering) action.

Superset Workout 1: Chest/Back, Shoulders/Trapezius and Abdominals/Lower back

Superset Workout 2: Legs and Arms

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