T Nation

Hows My Lifting Plan

-Supersets of 12-13
-3 Sets Each
-Maximum of 30 Seconds Rest

Day 1

1a~ Barbell Row
1b~ Bench Press
2a~ Seated Cable Rows to Neck
2b~ Dumbbell Row
3a~ Wide-Grip Rear Pull-ups
3b~ Lat Pull Downs
4a~ Flys
4b~ Reverse Flys

Day 2

1a~ Squats
1b~ Lunges
2a~ Dead Lifts
2b~ Back Extensions
3a~ Step-Ups
3b~ Reverse Leg Curls
4a~ Russian Twist
4b~ Calve Raises

Day 3

1a~ Barbell Push-Press
1b~ 1 Arm Lateral Raise
2a~ Chin-ups
2b~ Dips
3a~ Preacher Curls
3b~ Cable Triceps Extensions
4a~ Weighted Decline Crunch
4b~ Decline Reverse Crunch

I’m trying to fix a muscle imbalance, so I’m cutting back on my chest a little.

Congratulations. It’s a workout.

I wouldn’t quite have done it this way. Shoulders and chins a mere 48 hours after bench press and pullups. Minimal rest breaks. 3 days of continuous work.

But I’m not you.

DI

Muscle SIZE imbalance or strength? your a/b choice of deadlifts and extensions would give me trouble. Your overall a/b choices are a little curious. antagonists in areas, agonists in others. Is there a particular reason?

Size imbalance, my chest is too big compared to my back.

Where should I put the deadlifts and extensions?

I’m wondering why you’re supersetting similar movements, and not antagonists.

I think you’ll find that supersets are usually done with antagonistic muscle groups.
Eg: bench press (pecs) and bent over rowing (lats).

This can actually allow you to lift more with each of these lifts than if you didn’t superset (lots of reasons I’m not going into).

At the very least you should be supersetting unrelated body parts
Eg: Bench press (pecs) and leg curls (hamstrings). Okay, I hope nobody actually uses that superset but it’s an example.
That way you’ll save time with your workout and keep the HR up a little even if you’re not reaping all the possible benefits.

If you work agonistic or synergistic muscle groups with supersets you’re really doing more of a compound set.

I know that if I tried to superset squats and lunges I would have to take a minimum of 90 seconds after the squats before I would have enough strength and control to safely attempt lunges. Either that or my squats would be nothing more than a warmup.

If I want to superset quads and hams I pretty much have to use machine exercises like:
Narrow stance hack squat (quads)
Leg curls (hams)

STU

I saw your answer. If there is a size imblance, what about the strength ratios? regarding your split, there are as many camps that espouse the higher volume per day/infrequent training approach as there is the lower volume/more frequent training approach. I see pulldown. If there one thing that I can point to when it comes to my upper back development taking off, it would be my renewed interest in chins. How many chins can you do with your bodyweight?

I can do 12 reps.

Is this better? Feel free to change anything.

-Supersets of 12-13
-3 Sets Each
-Maximum of 30 Seconds Rest

Day 1

1a~ Barbell Row
1b~ Bench Press
2a~ Seated Cable Rows to Neck
2b~ Wide-Grip Rear Pull-ups
3a~ Dumbbell Row
3b~ Lat Pull Downs
4a~ Flys
4b~ Reverse Flys

Day 2

1a~ Squats
1b~ Back Extensions
2a~ Dead Lifts
2b~ Lunges
3a~ Step-Ups
3b~ Reverse Leg Curls
4a~ Russian Twist
4b~ Calve Raises

Day 3

1a~ Barbell Push-Press
1b~ 1 Arm Lateral Raise
2a~ Chin-ups
2b~ Dips
3a~ Preacher Curls
3b~ Cable Triceps Extensions
4a~ Weighted Decline Crunch
4b~ Decline Reverse Crunch