Modified Compound Supersets

Before we present the routine, we first need to discuss what a modified compound superset is as this is the main technique that is crucial to the success of this program. In a modified compound set, you pair exercises usually for opposing muscle groups or for opposing muscle movements (e.g. Push vs. Pull). First you perform one exercise, rest the recommended amount of seconds and then perform the second exercise (i.e. For instance, first do Biceps, then do Triceps). Then rest the prescribed...

Once A Week Splits Split1

Monday Chest Biceps Tuesday Thighs Abs Wednesday Shoulders Traps Calves Thursday Back Triceps Friday Hamstrings Glutes Saturday Calves Abs Monday Chest Back Tuesday Thighs Abs Wednesday Shoulders Traps Calves Thursday Biceps Triceps Friday Hamstrings Glutes Saturday Calves Abs I always seem to get better results when I train both biceps and triceps in the same workout so while I have split them on separate days many times, 90 of the time I train them together. Aerobic training such as walking...