Welcome to Fitness Anywhere Online Community Sign in | JoinFAQ |
in Search
Fitness Anywhere

Week 9 Superset

Last post 07-24-2008 2:26 PM by MaxKon. 2 replies.
Page 1 of 1 (3 items)
Sort Posts: Previous Next
  • 07-24-2008 6:05 AM

    • Recon8654
    • Top 200 Contributor
    • Joined on 06-13-2008
    • Posts 1
    • Points 20

    Week 9 Superset

    What is the definition of a super set?  The book said 8 reps for the Delt exercises. Here is what I did: 12 reps, increased my resistance then 8 reps, increased resistance again and then 6 reps.  I repeated this for the high, T & low delt exercises with about 10 - 15 seconds rests between high, T and low exercises.  Needless to say, after 78 reps, my back was burning!!!

    • Post Points: 20
  • 07-24-2008 11:41 AM In reply to

    • Fraser
    • Top 10 Contributor
    • Joined on 03-12-2008
    • Posts 185
    • Points 2,589

    Re: Week 9 Superset

     Yikes... I'll bet it was burning Tongue Tied

    The superset in week 9 was designed to be done as follows:

    Perform 8 reps of each of the "I", "T" and Low deltoid series with no rest between each moving directly into one exercise from the last. This would be 24 reps total or 1 giant set of 24 reps - 8 to each position. Change your foot position as is necessary as you move through the set with your goal to be in as steep a position as possible throughout the set.

    From here rest for 30 sec and then perform the entire superset again for set # 2 before moving on to the high back extension which is also an interesting adventure with the mounting shoulder fatigue.

    I hope that this helps 

    Fraser Quelch
    Head Coach & Director of Programs and Development
    Fitness Anywhere Inc.
    • Post Points: 20
  • 07-24-2008 2:26 PM In reply to

    • MaxKon
    • Top 10 Contributor
      Male
    • Joined on 06-29-2008
    • London UK
    • Posts 191
    • Points 2,577

    Re: Week 9 Superset

    That makes so much more sense than what i was doing as well. (one giant set of 48 at week 9/10)

    • Post Points: 5
Page 1 of 1 (3 items)