First Routine - Day 1 - Upperbody with supersets

Starting my new workout routine this week

DAY 1: My new workout routine will be a workout routine with NO more bench press for at least one month. Im so tired of the bench-press and therefore Im making this new routine with out it. This workout routine is based around one compound excercise, one superset and finnishing of with what ever you want. Rest between excercises: Max. 2 minute on compound lift. Intense excercise, don't bring your water bottle cause you will only take short rest between excercises. For supersets max 1 minute 30 seconds between supersets. Between excercises in superset max 15 sec.

Day one of my new routine to build muscles:

This is the program for the post "First Routine - Day 1 - Upperbody with supersets" - a workout program to build muscles with supersets. Main compound: Deadlifts: 3x4: Deadlifts and 1 set times as many strict reps as possible.

Superset: 4x12: Seated row with chest support and superset excercise with dips
Superset: 2x15 Dumbbell flyes for chest, reverse flyes for back.

Extra: Biceps and triceps: 3x10 Strict biceps excercises (try hitting the biceps from all directions!
Strict 3x10 Triceps extensions with dumbbells or rope.

Finnishing of the workout with a short run (intense cardio) and core.

Continue reading day two -> New workout routine leg day with super sets

Summary of this four day body part splitt upper body and leg.

Four day upper and lower body workout program

Upper body workout with supersets day one:

• Deadlifts
• Seated row (superset 1)
• Dips (superset 1)
• Dumbbell flyes (superset 2)
• Reverse dumbbell flyes (superset 2)
• Biceps workout
• Triceps workout 
• and cardio + core at the end of workout 

*Cardio: I like cardio - my goal is always to run 2 kilometer in 10 minutes or less after each workout!

Continue reading about the four day upper/lower body split
Routine 1 (day 1) Upperbody: New workout routine upperbody with supersets
Routine 2 (day 2) Lowerbody: New workout routine leg day with supersets
Routine 3 (day 4) Upperbody: New workout routine upperbody with supersets
Routine 4 (day 5) Lowebody: New workout routine leg day with supersets