Supersets-All In One Workout

Some of us have a limited time schedule of when we are able to exercise. We want the benefit of lifting weights, but we also know that that we need cardiovascular exercise. May I suggest using super sets during your weight lifting work out.

It is really just a matter of picking two or three exercises of the same body part with minimal rest in between each set. If you are doing two body parts, you can pick two exercises of each body part that are contrasting. For example, if you are doing arms, biceps and triceps or back and chest. Your super set can be two bicep and one tricep exercise.

Each time you complete each of the three exercises it is considered one super set. Do as many as you can within your capabilities. Then from that point you can increase your number of super sets.

From that point you can incorporate other exercises, into your routine. As you become more advanced you will want to add another set of super set exercises for biceps and triceps. If that is too difficult, you can add other sets of a single exercise.

I promise that if you continue to do these types of work outs, then you will not have to do a separate cardiovascular workout. Your heart rate will be elevated and you will have done both work outs at the same time.

Arm Exercises

Arms are also very important in the fact that you use them for so much that you do in your daily life. Once again there are several different exercises that you can use to work the different muscles in your arms. Here are some weights that you can use for your arm exercises dumbbells or you can use the rubber version

Your arm is made up of your tricep, bicep, and forearm. You must work all areas of your arm to remain balanced although the tricep seems to take the mosst work from my personal experience.

Triceps
1.)French press.
-Sit in a chair bench.
-Flat palm one dumbbell with both hands.
-Keep your elbows as close to your ears as possible.
-Drop the weight behind your head down as far as you can.
-Press the weight up towards the ceiling, squeezing at the top.

2.Close in grip.
-Lay down on a flat bench press machine.
-Extend your thumbs so that they are touching each other. Grip the bar.
-Bring down the bar, pointing your elbows out.
-Push up the bar.

3.)Tricep push down. This is a cable exercise.
-Determine the bar. Either the "w" or the "v"
-Stand with your feet together about 6 inches from where the bar falls.
-Grab the bar and extend down to your thighs.
-Be sure to squeeze every time you go down.
-Go back up.

Biceps
1.)Curls. Can be done with bar, dumbbells, barbells, cable, and machine.
There are a million different curls that you can perform, so ask questions.
- Stand or sit depending on what you are using.
- Curl up, keeping your elbows close to your body.
-Release.

Your elbow position will vary, so it is critical to pay close attention to form.
When I say there are a million different curls that is what I mean so try several out to determine what works for you.

Forearms.
1. Forearm curl.
-Lean over a bench so your forearms are half way on the bench.
-Hold dumbbell or bar in your fingertips and curl up.
-Squeeze every time you come up.

You can also do these by standing up with dumbbells at your sides.

Experiment with the different arm exercises to determine what works best for you.