An Advanced Bodysculpting Routine Using Supersets

See what an advanced body sculpting routine that uses supersets to lose fat and build muscle tone looks like.

By Mike Barber, Personal trainer   Talk to the Author.

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An Advanced Bodysculpting Routine Using Supersets

Lose Fat and Build Muscle Tone

The goal of the routine presented below is to lose fat and gain muscle tone by adding a moderate amount of muscle tissue to the body.

Perform this routine 3 days a week with a day of rest in between (alternate between days 1 & 2). Do 20-30 minutes of aerobics first thing in the morning on the rest days. This routine is only for people in excellent cardiovascular shape who have been training for at least 6 months.
This routine is performed using tri-sets, which is the same thing as a superset (two exercises executed once after the other with no rest in between) but with three exercises instead. Therefore, you will be performing three exercises one after the other and then resting 1 minute after the 3rd one in the sequence before starting back at the beginning.

Day 1
Tri Set 1:
75 Degree Incline Dumbbell Press
One Arm Dumbbell Rows
Bent Over Lateral Raises

Tri Set 2:
45 Degree Incline Dumbbell Press
Two Arm Dumbbell Rows
Pullovers

Tri Set 3:
Leg Raise
Crunches
Frog Kicks

Day 2
Tri Set 1:
Dumbbell Upright Rows
Dumbbell Curls
Overhead Dumbbell Triceps Extensions

Tri Set 2:
Incline Dumbbell Curls
Lying Dumbbell Triceps Extensions
Lunges

Tri Set 3:
Dumbbell Squats
Stiff Legged Dead lifts
Dumbbell Calf Raises

Instructions On How To Progress

• Weeks 1-2: Do 2 sets per exercise of 12-15 reps. After the first tri-set is done 2 times, go on to the second tri set and so on.
• Week 3-4: Do 3 sets per exercise of 10-12 reps.
• Week 5-6: Do 4 sets per exercise of 8-10 reps.
• After week 6, you can start the cycle all over and use different exercises if desired.
• Ladies that wish to emphasize their legs and abs can substitute Triset #3 from Day 1 by Lunges, Leg Extensions and Leg Curls. The abdominals tri-set can be performed on the days off prior to doing the cardiovascular exercise.
• If you wish to train with weights four days a week, then perform Day 1 on Mondays and Thursdays, Day 2 on Tuesdays and Fridays and on the days off do your cardio. Alternatively, you can also do Day 1 on Mondays and Fridays, and Day 2 on Wednesdays and Saturdays with cardio on the rest days.

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