Hi Gang, Ivan here. I am honored to present to you a little routine that Dave cooked up for me a few months ago. That's right--supersets! I have found supersetting to be very beneficial. In fact, a trainer at the gym commented on how I am becoming a lot more muscular and developing that V shape since doing supersets for about two months now. Actually, she has mentioned it to me a couple of times. Through Dave, Laree, and you, the IOL gang, I am developing the body I always wanted. Give this routine a try and tell me what you think. Here goes:

Do a 5-10 minute cardio warm-up or whatever method you use to warm-up.

Superset #1:
Dumbbell Bench Press supersetted with Cable Row

Do one set of the dumbbell presses at a weight that you can do 12 reps. Immediately following that set, move quickly and purposefully to the cable row and do 12 reps at an appropriate weight. Rest for about one minute or less. The faster you go, the higher the heart rate. If you aren't resting much or at all and you aren't accustomed to supersets you may need to lower the weight. Do this three more times, increasing the weight each time and doing 10, 8, 6 reps on the next 3 sets.

Total: 4 sets at 12, 10, 8, 6 reps.

Superset #2:
Dumbbell Incline Press supersetted with Lat Pulldown

Do one set of the incline presses at a weight that you can do 12 reps. Immediately following that set, move quickly to the lat pulldown and do 12 reps at an appropriate weight. After this set, rest for about one minute or less. Do this three more times, increasing the weight each time and doing 10, 8, 6 reps on the next 3 sets.

Total: 4 sets at 12, 10, 8, 6 reps.

Superset #3:
Dumbbell pullover supersetted with One Arm Bent-Over Row

Do one set of pullovers at a weight that you can do 12 reps. Immediately following that set, put that dumbbell on the floor and do bent-over rows for 12 reps. You might want to use a heavier weight for the row.

Total: 4 sets at 12, 10, 8, 6 reps.

Superset #4:
Crossover Cable supersetted with One Arm Cable Lat Pulls

Do one set of crossover cables. Lean forward a bit and put one foot out in front of you and one foot behind you, keep your knees bent. When doing the crossover, imagine yourself hugging a tree or your favorite person. Cross your hands past each other for a full range of motion. Switch the position of your feet and which hand crosses over after each set. Follow the set of crossover cables with a one arm cable lat pull (You'll probably need to up the weight for the lat pull and maybe drop the cable a couple of notches. Do what feels right for you). Switch back and forth between the crossovers and the lat pulls for four sets.

Total: 4 sets at 12, 10, 8, 6 reps

Following this superset routine: You can work your shoulders and/or abs. You might want to do some cardio if that is your routine. I always recommend that you stretch after a workout. For sure, stretch the muscles that you have worked. I like to stretch my whole body after every workout. Hope you enjoy this routine. I have!

Ivan

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