Weightlifting is a difficult endeavour. The lactic acid buildup, an indescribable burn, pushing your muscles to absolute failure. So why make it even more difficult? Think about it. Only a crazy person would do that. Right? But pump iron for long enough, and you’ll realise you have little alternative.
At some point, your results will plateau. It’s a wall many lifters will run into at some stage. Frustration may occur, causing some to call it quits. Others will take the chemical route. There are a number of techniques you can utilise to break the plateau. The key is to break the monotony of the usual sets and reps.
One of my favourite intensifiers is supersets. A superset is performing two exercises back to back, with little to no rest in between. A tri-set is performing three exercises back to back with little to no rest in between. And then you have a giant set which is four or more exercises done back to back with little to no rest in between. You get the picture.
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You can perform opposing muscle group supersets. E.g. back and chest or triceps and biceps. This was a favourite of bodybuilding icon Arnold Schwarzenegger. Or you can perform the same muscle group supersets. Which is exactly what we’ll be doing here.
I’ve drawn up two different workout programmes here. Both are fairly intense. These workouts are not for beginners, but those of you who’ve been training for a while, and are looking for something different to what you’ve been doing. There will be no time for chitchat, so suck it up and dig deep. Some key points to remember:
- Try to set up your equipment at a single station, in order to minimise the time between exercises.
- If you’re able to complete the prescribed reps, next time increase the weight.
- Keep a diary, so that you’re able to keep track of your rep count and amount of weight.
- Stay adequately hydrated.
- Perform each workout programme for a time frame of 4 – 6 weeks.
- If you’re currently in the middle of another workout programme, that’s okay. Shelve this one and pick it up in the new year.
- Consume a minimum of two and a half times your body weight in grams of protein on a daily basis. E.g. if you weigh 100kg, consume a minimum of 250g of protein per day.
- Try to get a minimum of seven hours of sleep per night.
- For single-limb exercises, complete the total reps on each side.
- Complete Workout 1 before moving onto Workout 2.
The focus of these workouts is muscle gain. But if you want to attain or maintain a lean physique, then you can refer back to some of our previous cardio workouts, which you can do directly after the weightlifting workout.
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Workout 1
Hamstring
Standing Leg Curl 3 sets/12 – 15 reps. 90 secs rest between sets
Single-leg Lying Leg Curl 3 sets/12 – 15 reps. 90 secs rest between sets
Lying Leg Curl 3 sets/12 – 15 reps
Superset with
Barbell Romanian Deadlift 3 sets/10 – 12 reps. 90 secs rest between supersets
Quads
Leg Press 3 sets/12 – 15 reps. 90 secs rest between sets
Squat 3 sets/12 – 15 reps. 90 secs rest between sets
Hack Squat 3 sets/12 – 15 reps. 90 secs rest between sets
Leg Extension 3 sets/12 – 15 reps
Superset with
Goblet Squat 3 sets/10 – 12 reps. 90 secs rest between sets
Calves
Seated Calf Raise 3 sets/25 – 30 reps. 90 secs rest between sets
Leg Press Calf Raise 3 sets/15 – 20 reps
Superset with
Standing Calf Raise 3 sets/to failure. 90 secs rest between supersets
Day 2:
Chest
Incline Bench Press 3 sets/12 – 15 reps. 90 secs rest between sets
Cable Crossover 3 sets/12 – 15 reps. 90 secs rest between sets
Pec Deck 3 sets/12 – 15 reps. 90 secs rest between sets
Machine Chest Press 3 sets/12 – 15 reps. 90 secs rest between sets
Incline Dumbbell Chest Flye 3 sets/12 – 15 reps
Superset with
Incline Dumbbell Chest Press 3 sets/10 – 12 reps. 90 secs rest between supersets
Abs
Butterfly Situps 3 sets/15 – 20 reps. 1 min rest between sets
Abdominal Crunch 3 sets/20 reps
Superset with
Lying Leg Raise 3 sets/15 – 20 reps. 1 min rest between supersets
Day 3:
Back
Barbell Row 3 sets/12 – 15 reps. 90 secs rest between sets
T-Bar Row 3 sets/12 – 15 reps. 90 secs rest between sets
Seated Cable Row 3 sets/12 – 15 reps. 90 secs rest between sets
Wide-grip Pullups 3 sets /to failure. 90 secs rest between sets
Wide-grip Lat Pulldown 3 sets/12 – 15 reps
Superset with
Reverse-grip Lat Pulldown 3 sets/10 – 12 reps. 90 secs rest between supersets
Calves
Seated Calf Raise 3 sets/25 – 30 reps. 90 secs rest between sets
Leg Press Calf Raise 3 sets/15 – 20 reps
Superset with
Standing Calf Raise 3 sets/to failure. 90 secs rest between supersets
Day 4:
Shoulders
Seated Dumbbell Press 3 sets/12 – 15 reps. 90 secs rest between sets
Cable Lateral Raise 3 sets/12 – 15 reps. 90 secs rest between sets
Machine Shoulder Press 3 sets/12 – 15 reps. 90 secs rest between sets
Reverse Pec Deck 3 sets/12 – 15 reps
Superset with
Barbell Front Raise 3 sets/10 – 12 reps. 90 secs rest between supersets
Traps
Barbell Shrug 3 sets/12 – 15 reps. 90 secs rest between sets
Smith-machine Behind-the-back Shrug 3 sets/12 – 15 reps
Superset with
Dumbbell Shrug 3 sets/10 – 12 reps. 90 secs rest between supersets
Abs
Butterfly Situps 3 sets/15 – 20 reps. 1 min rest between sets
Abdominal Crunch 3 sets/20 reps
Superset with
Lying Leg Raise 3 sets/15 – 20 reps. 1 min rest between supersets
Day 5:
Triceps
Close-grip Bench Press 3 sets/12 – 15 reps. 90 secs rest between sets
Lying EZ-bar Extension 3 sets/12 – 15 reps. 90 secs rest between sets
Dips 3 sets/to failure. 90 secs rest between sets
Cable Pushdown 3 sets/12 – 15 reps
Superset with
Overhead Cable Extension 3 sets/10 – 12 reps. 90 secs rest between supersets
Biceps
Standing Barbell Curl 3 sets/12 – 15 reps. 90 secs rest between sets
Standing Dumbbell Hammer Curl 3 sets/12 – 15 reps. 90 secs rest between sets
Dumbbell Spider Curl 3 sets/12 – 15 reps. 90 secs rest between sets
Machine Preacher Curl 3 sets/12 – 15 reps
Superset with
Standing EZ-bar Curl 3 sets/10 – 12 reps. 90 secs rest between sets
WORKOUT 2
Day 1:
Hamstring
Seated Leg Curl 4 sets/15 – 20 reps
Superset with
Dumbbell Romanian Deadlift 4 sets/14 – 18 reps. 1 min rest between sets
Good Mornings 4 sets/15 – 20 reps
Tri-set with
Lying Leg Curl 4 sets/14 – 18 reps
Tri-set with
Barbell Romanian Deadlift 4 sets/12 – 15 reps. 90 secs rest between tri-sets
Standing Leg Curl 4 sets/25 – 30 reps. 1 min rest between sets
Quads
Smith-machine Narrow-stance Squat 4 sets/15 -20 reps
Superset with
Smith-machine Wide-stance Squat 4 sets/14 – 18 reps. 1 min rest between supersets
Lunges 4 sets/8 – 10 reps
Tri-set with
Leg Extension 4 sets/15 – 20 reps
Tri-set with
Goblet Squat 4 sets/14 – 18 reps. 90 secs rest between tri-sets
Single-leg Leg Press 4 sets/25 – 30 reps. 1 min rest between sets
Calves
Leg Press Calf Raise 4 sets/15 – 20 reps
Superset with
Standing Calf Raise 4 sets/14 – 18 reps. 1 min rest between supersets
Single-leg Standing Calf Raise 4 sets/15 – 20 reps. 1 min rest between sets
Day 2:
Dumbbell Chest Flye 4 sets/15 – 20 reps
Superset with
Dumbbell Chest Press 4 sets/14 – 18 reps. 1 min rest between supersets
Incline Dumbbell Chest Flye 4 sets/15 – 20 reps
Tri-set with
Incline Bench Press 4 sets/14 – 18 reps
Tri-set with
Pushups 4 sets/to failure. 90 secs rest between tri-sets
Cable Crossover 4 sets/25 – 30 reps. 1 min rest between sets
Abs
Abdominal Crunches 4 sets/20 reps
Giant Set with
Butterfly Situps 4 sets/20 reps
Giant Set with
V-ups 4 sets/to failure
Giant Set
Plank 4 sets/1 minute hold. 1 min rest between giant sets
Day 3:
Back
Barbell Row 4 sets/15 – 20 reps
Superset with
Reverse-grip Barbell Row 4 sets/14 – 18 reps. 1 min rest between supersets
Wide-grip Lat Pulldown 4 sets/15 – 20 reps
Tri-set with
Reverse-grip Lat Pulldown 4 sets/14 – 18 reps
Tri-set with
Behind-the-neck Lat Pulldown 4 sets/12 – 15 reps. 90 secs rest between tri-sets
Calves
Leg Press Calf Raise 4 sets/15 – 20 reps
Superset with
Standing Calf Raise 4 sets/14 – 18 reps. 1 min rest between supersets
Single-leg Standing Calf Raise 4 sets/15 – 20 reps. 1 min rest between sets
Day 4:
Shoulders
Dumbbell Upright Row 4 sets/15 – 20 reps
Superset with
Behind-the-neck Military Press 4 sets/14 – 18 reps. 1 min rest between supersets
Dumbbell Front Raise 4 sets/15 – 20 reps
Tri-set with
Dumbbell Lateral Raise 4 sets/14 – 18 reps
Tri-set with
Bentover Lateral Raise 4 sets/12 – 15 reps. 90 secs rest between tri-sets
Seated Dumbbell Press 4 sets/25 – 30 reps. 1 min rest between sets
Traps
Dumbbell Shrug 4 sets/15 – 20 reps
Tri-set with
Barbell Shrug 4 sets/14 – 18 reps
Tri-set with
Barbell Upright Row 4 sets/12 – 15 reps. 90 secs rest between tri-sets
Abs
Abdominal Crunches 4 sets/20 reps
Giant Set with
Butterfly Situps 4 sets/20 reps
Giant Set with
V-ups 4 sets/to failure
Giant Set
Plank 4 sets/1 minute hold. 1 min rest between giant sets
Day 5:
Triceps
Cable Rope Pushdown 4 sets/15 – 20 reps
Superset with
Overhead Cable Rope Extension 4 sets/14 – 18 reps. 1 min rest between supersets
Lying EZ-bar Extension 4 sets/15 – 20 reps
Tri-set with
Close-grip Bench Press 4 sets/14 – 18 reps
Tri-set with
Bench Dip 4 sets/12 – 15 reps. 90 secs rest between tri-sets
Dumbbell Kickback 4 sets/15 – 20 reps. 1 min rest between sets
Biceps
EZ-bar Preacher Curl 4 sets/15 – 20 reps
Superset with
Standing EZ-bar Curl 4 sets/14 – 18 reps. 1 min rest between supersets
Cable Rope Curl 4 sets/15 – 20 reps
Tri-set with
Barbell Curl 4 sets/14 – 18 reps
Tri-set with
Dumbbell Hammer Curl 4 sets/12 – 15 reps. 90 secs rest between tri-sets
Seated Concentration Curls 4 sets/25 – 30 reps. 1 min rest between sets
Disclaimer
Please seek advice from your GP if you’re suffering from any pre-existing medical condition/s before considering embarking on an exercise programme. Neither Sleb nor Sizwe Luthuyi may be held liable for any medical complication/s. Only do exercise programmes in accordance with your health practitioner.
Sizwe Luthayi (Qualified Personal Trainer)
If you have any questions for me on training programmes please get in contact with Sizwe. Details below.
Cellphone: 0839942748
Email: luthayis@gmail.com
Instagram: @bearzulu11
Twitter: @SizweLuthayi