First Routine - Day 4 - Upperbody with supersets

New workout routine with supersets day three (4)

DAY THREE: This is your third workout for this weeks new workout routine. To day you will do military press with heavy weights, four sets for five repetitions. You will than continue with a superset of pendlay row and close grip bench press. These should be done as a superset with four sets and 8-12 repetitions, put on weight either the same day or next workout if you reach over twelve repetitions.

Upper body superset with compound excercise

This is day four of my First Routine. On the forth day you will do a upperbody workout using compounds and supersets to increase metabolism and to drain your muscles. Main compound:

• Compound: 4x5 Military press
• Superset 1: 4x8-12 Pendlay row + 4x8-12 close grip bench press
• Superset 2: 4x8-12 "Weighted" chin ups + 4x8-12 dumbbell press
• Extra: 3x10 Shruggs, 3x10 Dumbbell raises, 3x10 Standing hammer curl, 3x10 Skull crushers (to save time the excercises in "Extra" could be done as a giant superset! You can also splitt it up to supersets doing Shruggs and dumbbell raises or hammer curls and skull crushers).

 Cardio and core:

• Finnish the upperbody superset workout with ab-roller and cardio

Four day upper and lower body workout program

Upper body workout with supersets day three:

• Military Press
• Pendlay row (superset 1)
• Close grip bench press (superset 1)
• Weighted chin ups (superset 2)
• Dumbbell press (superset 2)
• Shruggs
• Dumbbell raises
• Hammer curl
• Skull crushers
• 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: Workout routine upperbody with supersets
Routine 2 (day 2) Lowerbody: Workout routine leg day with supersets
Routine 3 (day 4) Upperbody: Workout routine upperbody with supersets
Routine 4 (day 5) Lowebody: Workout routine leg day with supersets