Whole-Body Muscle Mass Attack

Here's a superset routine that attacks the entire body! Unlike the whole-body
routine that I presented in my 21st Century Supersets article, this is a split routine
where the lower body is trained on Day 1 and the upper body on Day 2. Each
day starts with proximal pairs and progresses distally with each subsequent
pair. In other words, larger muscles are targeted first and smaller muscles
toward the end of the workout.

The exercises are paired by joint in the following manner:

Day 1 - Lower Body

A1. Trunk Extension

A2. Trunk Flexion
B1. Hip Extension
B2. Hip Flexion
C1. Knee Extension
C2. Knee Flexion
D1. Ankle Extension
D2. Ankle Flexion

Day 2 - Upper Body

A1. Shoulder Extension

A2. Shoulder Flexion
B1. Shoulder Horizontal Abduction
B2. Shoulder Horizontal Adduction
C1. Elbow Extension
C2. Elbow Flexion
D1. Wrist Extension
 D2. Wrist Flexion

Here's the routine now with the exercises and appropriate parameters in place:

Day 1 - Lower Body

Exercise Sets Reps Tempo Rest

A1 Bent-Knee Deadlift 4 6-8 31X0 10
sec.
A2 Decline Sit-up 4 8-10 20X0 2
min.
B1 Reverse Hypers 3 10- 10X0 10
12 sec.
B2 Incline Two-leg Lowering 3 10- 2010 90
12 sec.
C1 Seated Leg Extension 3 10- 2010 10
12 sec.
C2 Lying Leg Curl 3 6-8 4010 90
sec.
D1 Standing Calf Raise 3 10- 2010 10
12 sec.
D2 Seated Cable Tibialis Raise 3 15- 1010 1
20 min.

Day 2 - Upper Body

Exercise Sets Reps Tempo Rest

A1 Mid-Grip Pull-up 4 6-8 40X0 10
sec.
A2 Standing Military Press 4 6-8 40X0 2
min.
B1 Seated Cable Row 3 8-10 3010 10
sec.
B2 Flat Neutral Dumbbell Press 3 8-10 3010 90
sec.
C1 Kneeling Rope French 3 8-10 3010 10
Press sec.
C2 Incline Dumbbell Curl 3 8-10 3010 90
sec.
D1 Cable Reverse-Grip Wrist 3 10- 2010 10
Curl 12 sec.
D2 Cable Wrist Curl 3 10- 2010 1
12 min.

Notes

Perform each day twice a week (e.g., Day 1 on Monday and Thursday, and
Day 2 on Tuesday and Friday). After a month, switch to a new routine.

Make sure to keep the rest minimal (only 10 seconds) between the first
exercise and the second exercise of each superset pairing.

Always think of the results, not your ego! The key with supersets is to be
successful each set, not to use extremely heavy loads. Put your ego aside and
pick an appropriate load to accomplish the task for every set. It's not
uncommon to lose a rep or two each set depending on your fiber makeup, so
adjust the load accordingly.

Let me put it in a way you might understand better. The chicks are checking
out your body at the beach. They don't care how much weight you lift at the
gym. Get it?

This article offers several unique methods for using supersets as part of your
muscle-building and joint-restoring arsenal: three body-part schemes that you
can combine to form a super potent routine, and a whole-body attack that's
lethal on its own. Either way, get ready for some super results.