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 amount of time again and go back to the first exercise. A modified superset for Dumbbell Curls and Triceps Pushdowns in which you perform 4 sets of 10, 8, 6, 6 repetitions for each exercise will look like the following:
Rest 90 seconds
Triceps Pushdowns 1 set of 10 reps Rest 90 seconds Dumbbell Curls 1 set of 8 reps Rest 90 seconds
Triceps Pushdowns 1 set of 8 reps Rest 90 seconds Dumbbell Curls 1 set of 6 reps Rest 90 seconds
Triceps Pushdowns 1 set of 6 reps Rest 90 seconds Dumbbell Curls 1 set of 6 reps Rest 90 seconds
Triceps Pushdowns 1 set of 6 reps End of modified superset
If you look at it, you will be resting 3 minutes plus the amount of time that it takes you to perform the other exercise (so you actually are resting a given muscle between 3.5 and 4 minutes). Using this technique of pairing exercises in a modified superset fashion not only saves time and keeps the body warm, but it also allows for faster recovery of the nervous system between sets. This allows you to lift heavier weights than if you just stay idle for 3 minutes waiting to recover. An additional benefit of this technique is that it saves time plus it follows the "limit rest to a maximum of 90-seconds in between sets" rule.
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The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.