Today, I completed Workout A, Phase 1 From Craig Ballantyne’s Turbulence Training “15 Pounds of Muscle in 8 Weeks“ program. As previously stated, this workout consists of Chest/Back supersets. Specifically, we’re dealing with Antagonistic Supersets. They are referred to as antagonistic because in this instance opposing muscle groups are being worked within the same superset.
Here’s Superset #1 from today which consisted of:
A1) Incline Barbell Bench Press:
(Photo courtesy of gofitandhealthy.com)
Followed by A2) Single Arm Dumbbell Rows:
(Photo courtesy of NOLA.com)
For Superset #1: I completed exercise A1, rested for 30 seconds, completed exercise A2 & then rested for 30-60 seconds. I then repeated that same pattern two more times for a total of 3 sets within Superset #1.
After completing Superset #1, I then moved on to Superset #2 & finally #3. These Supersets both started with a chest press of some sort followed by a rowing exercise.
**I must disclose that my definition of a “superset” is a bit different than the traditional version. Many weightlifters believe that a true superset consists of multiple exercises performed in succession with no rest between exercises. My definition is similar except that I sometimes utilize a short rest period between exercises. Slight difference but worth noting.**
I really enjoy this particular workout. While the majority of the exercises target the chest & back, the arms & shoulders definitely get a good amount of work as well. I also like the push/pull dynamic within each superset.
These antagonistic superset workouts have become one my favorites.
Today’s Workout Track listing:
- Would? – Alice in Chains
- Nutshell – Alice In Chains
- Cat Scratch Fever – Pantera
- Regular People (Conceit) – Pantera
- Not Going Away – Ozzy Osbourne
- Without Me – Eminem
- Whale & Wasp – Alice in Chains
- Down in a Hole – Alice in Chains
I love Alice in Chains so I had no problems with the shuffle mix the iPod laid down today!