The SUPER Superset Workout: Build Lean, Tight, and Defined Muscles

Meet our latest MUST DO muscle building workout for anyone wanting to get tight and toned.
Meet our latest MUST DO muscle building workout for anyone wanting to get tight and toned.

We’re heading into summer in just a few short days, and one of the recurring themes I keep seeing from you guys is, “how do I get toned?”  It’s understandable – you’re probably wearing tighter, skimpier, and more revealing clothing.  You want to show off those toned biceps, cut shoulders, and defined abs.  This is what summer is for isn’t it?

Well, as we already know, if you want that “toned”, defined, and otherwise fit-look, you’ve got to burn away some of that fat covering your muscles.  If you’re towards the beginning of your fitness journey and have a lot of fat that needs to disappear, workouts like today are going to help, but your focus should be on pure cardio.  A combination of strength/cardio workouts, skewed towards cardio, is exactly what you need to start seeing progress.  On the other hand, if you’re one of those average, or (gasp!) skinny people who just feels soft and wants to build some muscular definition, doing workouts like the one I’m about to show you today should start producing noticeable results in as little as two weeks.

Because of the format of today’s workout, it will essentially serve as both a strength AND cardiovascular workout.  We’ve wiped away sets and rounds today, and are strictly working out for time.  And unlike some of our other timed workouts, you don’t have an entire six or seven exercise circuit to get through – things are short and sweet, and perhaps just a little painful-but-only-in-the-good-way.

Supersets on Steroids

So what’s up with the name of today’s workout?  Well, today is essentially super sets on steroids – we’re taking traditional superset training and turning it on its head.  If you’ve got no clue what super set training is, take a look at today’s required reading which details exactly what supersets are and how they’ll help you reach your goals in less time.

We’re doing short time intervals of strictly weight lifting exercises.  We’ve grouped exercises into pairs and have created six combos, each set to a five-minute interval.  Every exercise in today’s workout should be completed for 8 to 10 repetitions before moving on to its partner exercise.  You’re going to shift from one exercise to the next, back and forth, for the full 5 minutes.  Then, you’ll take a 90 second break before moving on to the next combo.  If things aren’t clear, this should help….

Let’s say our first combo is bench press and bicep curls.  You’ll perform 8 to 10 reps of bench press, then 8 to 10 reps of bicep curls, then 8 to 10 reps of bench press, then 8 to 10 reps of bicep curls, etc…..for five minutes. As you can see, you’ll be doing much more work than a standard strength workout, so you’re going to want to adjust the weights accordingly.  As a guideline, drop the weight you’d normally use by about 30%.  This should allow you to make it through each five-minute interval without completely keeling over and dying.

When you rest is completely up to you – there are no set rest times during the five-minute intervals.  Your goal should be to push through the fatigue and knock out as many “sets” of each exercise as possible.  By pushing past the burn, you’re no doubt going to bump that heart rate and in turn, reap all of the wonderful cardiovascular benefits of this type of training.  A boosted metabolism, higher caloric burn, and a jacked up EPOC are just a few things to look forward to.

Feedback from this workout has been off the charts – regardless of current fitness abilities, people have been absolutely loving this workout.  The lighter weight “sets” you’ll be completing should be a nice change of pace, and will instantly go to work building and sculpting those muscles.  Like I said above, people have been seeing noticeable changes after just two or three weeks using this workout – stay consistent, go all out, and good things should happen for you.

The SUPER Superset Workout

Tips: Try not to rest during a five-minute timed interval.  Instead, give yourself a 90 second rest between each combo.

Combo #1

Combo #2

Combo #3

  • Lat Pulldowns
  • Push Ups (from your knees if needed)

Combo #4

Combo #5

Combo #6

I don’t think things can get much more straight forward than this.  Six combos. Five minutes per combo. Ninety seconds rest between each combo.

Don’t Stop Now…

Feel free to throw this workout into your mix, once or even twice a week.  Since you’ll be hitting the upper body pretty hard, you may want to back off some of the other upper body strength workouts you’ve been doing.  If this just created a whole bunch of free time for you, consider filling it in with any or all of following; they all make great supplements to this workout.

Check back in the next few days for the lower body complement to today’s SUPER Superset Workout.

Have any questions or comments about this workout?  Feel free to leave a comment below and I’ll be happy to get back to you.  Want a little more customized support?  Check out our soon-to-be-launched FitPlan to see what the next evolution of online fitness training is all about.



9 thoughts on “The SUPER Superset Workout: Build Lean, Tight, and Defined Muscles”

  1. I did this morning and by the time I got to the Dumbbell Military Press I could only lift 2kg weights – my shoulders were sore!!

    1. Sets and reps are listed in the post; 8-10 reps per exercise. There are also no sets, each combo is set to 5 minutes, max sets. You should try this workout 3-4 days a week to start and then consider bumping up to 5 days a week.

  2. Thanks Matt. I hv no problem with doing this 5 days a week but the question here is… for how many weeks should I follow this schedule?

    Secondly, i normally use 2.5 kg dumbbells and 10 to 15 kg barbell. is this okay or do i need to lift more?

    Thirdly, throughout the schedule, do i need to maintain lifting same weight… meaning, if i do one combo using 2.5 kg dumbbells, then for other combos also i have to use 2.5? Or can it vary?

    one clarification… 5 min one combo will be about 2 sets, right?

    Thanks once again.

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