The compound set method
The compound set methods consist of using two exercises of the same muscle group, back to back. We can do this by performing a more challenging variation of an exercise followed by an easier variation. For example, a decline push up followed by a normal push up. We can also use a big compound movement like bench press first, followed by a single joint exercise like a dumbbell fly, this is what we call Post-exhaustion.
Supersets: A superset shown as A.1 and A.2 or B.1, B.2 etc. means that the exercises are performed back to back with minimum rest in between.
Tempo: The speed of which we perform a lift is called tempo and is usually describes with for letters, for examble 3-0-10.
The first number (3) is the eccentric, or lowering, component of the lift.
The second number (0) denotes any pause at the midpoint.
The third number (1) is the concentric, or lifting, component.
Finally, the fourth number (0) denotes any pause at the top.
Rest: In this workout we won’t use any rest between exercises and keep 120s rest between supersets.
UPPERBODY
Note: You can jump alternate between A and B, C and D etc. to give your body enough recovery for the next set.
4 total supersets, using a 3010 Tempo
A.1 10 x dip
3 total supersets, using a 3010 Tempo
B.1 10 x chin up
B.2 12 x Single arm banded Lat pulldown
3 total supersets, using a 3010 Tempo
C.1 8 x Pike push up
C.2 12 x side raise
3 total supersets, using a 3010 tempo
D.1 10 x skull crusher on bench
D.2 12 x banded triceps extension
3 total supersets, using a 3010 tempo
E.1 10 x Banded biceps curl – shortened range
E.2 12 x Banded biceps curl – lengthened range
LOWERBODY
4 total supersets, using a 3010 Tempo
A.1 10 x 1 ⅓ squat
A.2 12 x Squat with band
4 total supersets, using a 3010 Tempo
B.1 10 x Bulgarian split squat with band
B.2 12 x Single leg glute bridge – heel elevated
3 total supersets, using a 3010 Tempo
C.1 10 x Single leg Romanian deadlift
C.2 12 x Sliding hamstring curl with towel
3 total supersets, using a 2020 tempo
D.1 12 x Forward lunge
D.2 12 x Jump squat
BONUS WORKOUT:
SPARTAN 300 WORKOUT
Bodyweight workout based on the spartan 300 movie, simple, brutal and effective!
Perform 3 rounds, rest when needed and record your time!
25 x pull up
50 x Push up
50 x Squat
50 x Burpees
50 x Squats
50 x Push up
25 x Push up
