Weekend Superset Workout

If you need to get a quick lift in for the weekend and are not familiar with supersets well here's a brief intro to them and a sample workout.

Supersets are very fast ways to get a lot of work done in a short amount of time. Not quite circuits which involve several exercises or AMRAPS which involve some to several exercises that involve cranking out as many reps as possible (hence the name) but usually involve pairing two to three exercises that can either be similar muscle groups (bench, fly, triceps extension), opposing (bench press and bentover row), or unrelated (squats and crunches). Those listed are just some examples.

Here's a quick workout that is not only brutal but very time effective if the rest is kept to 60-90s per set.

10x10 volume workout
1st group (about 15mins)
Bench Press 10x10 @ 50%

Bentover Rows 10x10 @ 50%

2nd group (10mins)
Standing Press 5x10
Lat Pull Downs 5x10

3rd grouping (optional, 5mins)
Barbell Curl 3x20
Triceps Extension 3x20 
 ->Want to work abs and low back as well? Add in some weight situps and hyper extensions after tri-ext for 3x20. 

Break that down that is about 420 reps in approx 35-45mins.

Enjoy.