Exercisers at an intermediate or advanced level may want to consider condensing their workouts, shortening them without cutting the number of sets or repetitions or sacrificing the involvement of any of the muscle groups.
Super Sets – This is a system of working two different muscles consecutively, without rest between the two exercises. This blitzing allows one muscle to rest while the other is worked. A good example of a super set is: Barbell curls for biceps, followed immediately by triceps machine press-downs, one minute rest then repeat. Complete five sets in this manner. Another example: Leg extensions for thighs immediately followed by hamstring curls, one minute rest, repeat for five sets. Another example: Sit-ups immediately followed by side-bends or twists, rest one minute, repeat for five sets.
Triple Set Routine – A highly condensed, exhausting workout for the upper body (chest, shoulders, back and arms) in which the exerciser performs fifteen sets of exercise per muscle group in less than thirty minutes, an amazing sixty sets in half an hour. This system may be performed by members of either sex with either free-weights or machines. A workout partner is of great benefit in this routine as they will help minimize the rest between sets and will also provide a spotter for the heavy weights and when exhaustion looms. A workout partner also supplies encouragement.
Select an exercise each for chest, shoulders and back. Perform each exercise with no rest in between sets. Rest briefly, repeat for five sets
Example: Bench press (chest) immediately followed by dumbbell presses (shoulders) immediately followed by pull-ups on the chinning bar (back).Select three more exercises for chest, shoulders and back. Perform each exercise, no rest between them and then rest briefly, repeat for five sets.
Example: Dumbbell flies (chest, followed immediately by standing presses (shoulders), followed by dumbbell rowing.Select three more exercises for the same muscle groups. Perform each exercise with no rest between them. Rest briefly, repeat for five sets.
Example: Decline presses (chest) followed by lateral raises (shoulders) followed by seated rowing (back).The Arms may be worked in the same manner by selecting an exercise for the biceps and another for the triceps. Perform each without rest between exercises, rest one minute and then repeat. Do five sets.
Select another exercise for both the biceps and triceps, repeat as above.
Select another exercise for both the biceps and triceps, repeat as above.
The Core and the Legs may be worked in much the same manner in order to condense the workouts without diminishing the exercise performed or the results.
For the legs, select an exercise for the thighs and one for the calves and perform the routine as in the upper body sets. Select two more exercises for the same muscle groups, then two more. Fifteen sets per muscle group.
For the core, do the same; an abdominal exercise, one for the obliques, one for the lower back. Five sets, then three more exercises, then three more.