“SUPER” workout with LCF ~ Get “SET”!
by Lauren Christine Frahn
While this is a review for many of you, I want to touch on the basics of SUPERSETS. A SUPERSET is an advanced training method that involves pairing two exercises, done back-to-back, with no rest in between the sets. The exercises can be for the same muscle group or for different muscle groups (as demonstrated below). These will INCREASE THE INTENSITY level of your workout, while also SAVING TIME. If you do not have a spotter, a SUPERSET will allow you to OVERLOAD YOUR MUSCLES by working the same muscle group twice in a row (No pun intended) 
You also have the ability to incorporate more VARIETY!
Okay, get ready to “PUSH” your INTENSITY level to the MAX with this awesome workout! LET’S GET TO TRAINING!
| LCF “PUSH” WORKOUT *Supersets* (SHOULDERS/TRICEPS) | |||
|
EXERCISE |
SETS |
REP RANGE |
REST |
| Standing Military Press SS1 |
4 |
12/10/8/8 |
1 Min |
| Close-Grip Barbell Press SS1 |
4 |
12/10/8/8 |
1 Min |
| Barbell Upright Row SS2
Grip just outside of S/W to target Medial Delts |
4 |
12/10/8/8 |
1 Min |
| Reverse-Grip Cable Pushdown SS2 |
4 |
12/10/8/8 |
1 Min |
| D.B. Front Raise SS3
PALMS IN |
4 |
12/10/8/8 |
1 Min |
| Lying D.B. “Skullcrusher” SS3 |
4 |
12/10/8/8 |
1 Min |
| Bent-Over D.B. Reverse Flye |
4 |
12/10/8/8 |
1 Min |
SS = SUPERSET
S/W = Shoulder-Width
Get to training! Good luck and have fun!
DREAM. INSPIRE. MOTIVATE. ENCOURAGE.
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