Womenz Magazine

Six Best Supersets for a Sick Pump and Serious Muscle Gains

Serious Muscle Gains

You want more muscle and you want more size. We get it. But if you’re already working hard in the gym and doing all the right exercises, what else can you do get some extra growth and sick pump? Simple. Just spend an extra few minutes at the gym and do a “superset” of a few exercises—lean muscle gains will follow.[contentblock id=1 img=adsense.png]

1: Chest:Chest Exercise

Do 6 rounds with no rest between exercises. Rest 60 second between rounds.

A1) Incline Dumbbell Bench Press — 12 reps
A2) TRX Pushups — 12 reps

Read More: Exercises for a Flat Belly 

2: Back:Back Exercise

Do 5 rounds with no rest between exercises. Rest 60 second between rounds.

A1) Chest Supported Row — 10 reps
A2) TRX Inverted Row — 10 reps
A3) Facepulls — 10 reps[contentblock id=2 img=adsense.png]

3: Legs:legs exercises

Set timer for 5 minutes. Do as many rounds as possible.

A1) Front Squats — 8 reps
A2) Overhead Bodyweight Squats (hold a dowel or stick overhead) — 15 reps

Read More: 7 Must Do Exercises for Mothers

4 Biceps:Biceps Exercises

Do 4 rounds with no rest between exercises. Rest 60 second between rounds.

A1) EZ Bar Curl — 10 reps
A2) Cable Curl — 10 reps
A3) Barbell Curl — hold halfway point for 30 seconds[contentblock id=3 img=adsense.png]

5: Triceps:Triceps Exercises

Do 4 rounds with no rest between exercises. Rest 60 second between rounds.

A1) Dips — 12 reps
A2) Band Pulldown — as many reps as possible (at least 30)

6: Shoulders:Shoulders Exercises

Do 4 rounds with no rest between exercises. Rest 60 second between rounds.

A1) Dumbbell Push Press — 15 reps
A2) Dumbbell Overhead Reverse Lunges — 8 reps each side

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