BODY SCULPTING EXERCISES-TIME EFFICIENT

SUPERSETTING
Training the same way everyday can become boring and may even lead to burnout. With all of the available training methods, it is hard to choose which one works best. Try all of them and determine which works best for your body. Supersetting is one training method used by bodybuilders to develop bigger muscle faster!

Supersetting is doing two different exercises back to back without stopping for rest. There are numerous benefits to supersetting. It shocks your body by doing something different. Doing the same same exercises every week can be boring and should be altered to suit the trainee`s needs. Supersetting is an easy way to try something different. If you`re short on time, it is one of the quickest ways of getting in a workout.

Supersetting is a great way to add muscle mass to your body. It also benefits from an aerobic workout since switching from different exercises will keep your body moving. This will lead to fat loss as your body is metabolizing more calories.

Remember, the key is not allowing your body to adapt. So change your workout around. No two gym sessions should ever be the same.

3 Major Reasons Supersetting is Effective
1. Supersets increase Lactic Acid production, which helps boost Growth Hormone (GH) levels in the body. The body responds to the reduced pH (increased acidity) in the body from the production of Lactic Acid by secreting GH. GH is a powerful fat loss and muscle building hormone.

2. Supersets are time-efficient. By doing sets back-to-back, you reduce your total workout time while still doing the same amount of total work. If you're in a hurry, Supersets can get you out of the gym faster.

3. Different Superset combinations can help increase muscle fiber activation. Essentially, this means you can use specific exercise combinations to increase the intensity of work on a specific muscle, helping to develop it faster.


SuperSets

ALL EXERCISES 4 SETS -15 REPS


Resistance
Barbell Bench Press
1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar off rack with bar directly over head.
Lower bar to your mid chest area. Press bar up to starting position.
Trainer Comments:
Perform seated cable rows *directly* after this exercise.


Straight Back Seated Cable Row (with bar)
1. Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable).
2. Start position: Grasp bar with overhand grip (palms facing down) with arms fully extended and shoulder width apart. Back should be straight in a neutral position.
3. Keep elbows close to body and pull bar towards abdominal region. Squeeze shoulder blades together as bar touches abdominal region.
4. Return to start position.
5. Remember to keep back straight throughout entire movement - forward flexion of low back may cause injury.


Assisted Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent or place feet on platform
3) Pull body up until bar is below chin level.
4) Return to start position.
5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.

Trainer Comments:
Perform standing dumbbell presses *directly* after this exercise.


Standing Military Press
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position barbell to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.

Trainer Comments:
Use dumbbells instead of a barbell.


Dumbbell Curl (two arms)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB's with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB's up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

Trainer Comments:
Perform lying triceps extensions *directly* after this exercise.


Lying Dumbbell Tricep Extension
1) Sit in upright position on a flat bench. Grasp DB's rest it on corresponding thighs.
2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest.
3) Lower DB towards forehead by bending elbows to 90°. Elbows should remain pointing forward.
4) Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.

Trainer Comments:
This concludes DAY 1 - Upper Body Training.


DAY 2 - Lower Body + Core.
Seated Knee Extension
Sit in machine and place your shins behind the pad.
Extend your legs by pushing into the pad until the legs are parallel to the ground.
Return to the starting position.
Trainer Comments:
Perform lying hamstring curls *directly* after this exercise.


Lying Hamstring Curl
1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.


Calf Raise on balance disc
1. Start by placing both feet on a balance disc and maintain your balance.
2. Once you are balanced raise up on the balls of your feet until your ankles are fully extended.
3. Return to the starting position and repeat.
Trainer Comments:
You can this exercise just use a step instead of a dynadisc. *Directly* after this exercise, sit on a bench and perform toe raises (keep your heels on the floor and lift the ball of your feet/toes off the ground as high as you can) for 30 seconds.


Back Extension
1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.

Trainer Comments:
Perform this exercise on the 45 degree low back apparatus. Continue *directly* to the arm leg exchange.

Arm to Leg Exchange
1) Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
2) Start position: Straighten legs and hold a stability ball between your legs.
3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands.
4) Return to start position and repeat in the other direction.
5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Your Friend in Fitness,
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Gabriyel
gabriyel@mac.com
(949) 394-5303
FITACTIVE
www.fit-active.com