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Full- Bod Superset ,BARBELL UPRIGHT ROW/BARBELL BACK ,BARBELL UPRIGHT ROW/BARBELL BACK

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 Full- Bod Superset 


Thrasher Workout!

Whip your entire body into shape with this workout that supersets your major muscle groups so you can get in and out of the gym with time to spare.
There's no doubt that working one or two muscle groups per training session produces tangible results. However, if your schedule suddenly gets so busy that you can only manage a couple of workouts per week, then one muscle group is bound to get overlooked. The solution? A full-body workout that incorporates all of your muscles while keeping your strength and power at optimum levels.
This workout implements supersets, which means you move from one exercise to the next without rest, then take a 1-2 minute rest after completing all the reps for both moves.
Complete this workout 1-3 times a week when you don't have the time to give each muscle group its own workout.

BARBELL UPRIGHT ROW/BARBELL BACK 


SQUAT 

(4 SETS OF 15 REPS/5 SETS OF 15 REPS)


  

BARBELL UPRIGHT ROW 

MUSCLES TARGETED: TRAPS, SHOULDERS, UPPER BACK

  1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip in front of you.
  2. Raise the weight straight up, keeping your palms facing your body until they're in line with the base of your chest. Pause, then lower.

BARBELL BACK SQUAT 

MUSCLES TARGETED: GLUTES, HAMSTRINGS, QUADS, CALVES, ABS

  1. Stand with your feet shoulder-width apart. Rest a barbell on the back of your shoulders.
  2. Break at the hips and bend your knees until the bottom of your thighs become parallel with the floor. You can go deeper if it feels comfortable. Keep your back straight and your knees in line with your feet. Rise to the starting position.

FLAT BENCH DUMBBELL CHEST PRESS/BENT-

OVER DUMBBELL LAT ROW

4 SETS OF 15 REPS/5 SETS OF 15 REPS

  
BENT-OVER DUMBBELL LAT ROW

FLAT BENCH DUMBBELL CHEST PRESS 

MUSCLES TARGETED: CHEST, TRICEPS, SHOULDERS

  1. Lie on a flat bench while holding a dumbbell in each hand above you at arm's length. Keep your head, torso, and hips pressed into the bench.
  2. Bend your elbows and take 2-3 seconds to lower the dumbbells to either side of your chest. Pause, then straighten your elbows to press the weights up.

BENT-OVER DUMBBELL LAT ROW 

MUSCLES TARGETED: LATS, BICEPS, SHOULDERS

  1. Stand while holding a pair of dumbbells with your feet shoulder-width apart. Keeping your back flat, bend forward at the hips until your back is almost parallel to the floor. Your legs should be straight but unlocked, your arms straight under your shoulders, and your palms should be facing each other.
  2. Draw the weights toward your hips. Stop when your shoulder blades are pursed together. Pause, then slowly lower the weights.

STANDING ALTERNATING DUMBBELL CURL/TRICEPS PUSH-DOWN

4 SETS OF 15 REPS/5 SETS OF 15 REPS

  
TRICEPS PUSH-DOWN

STANDING ALTERNATING DUMBBELL CURL 

MUSCLES TARGETED: BICEPS, CORE

  1. Stand with your feet hip-width apart while holding a dumbbell in each hand. Your palms should be facing each other.
  2. Bend your elbows one at a time to curl the weights to a point that's just below your shoulders. Press back up.

TRICEPS PUSHDOWN 

MUSCLES TARGETED: TRICEPS

  1. Attach a straight bar to the high pulley of a cable crossover machine so it rests just below your chest. Hold the bar with a shoulder-width overhand grip.
  2. Tuck your elbows at your sides, and push the bar toward the floor until your arms are completely straight. Tense your triceps, then slowly release the bar back to the starting position.

DECLINE SIT-UP/CALF PRESS

4 SETS OF 15 REPS/5 SETS OF 15 REPS

          DECLINE SIT-UP
 
CALF PRESS

DECLINE SIT-UP 

MUSCLES TARGETED: ABS

  1. Lie back on a decline bench with your feet beneath the footpads.
  2. Lift your upper body by using your abs to flex your spine. Bring your chest toward your knees. Roll back down—slowly and with control.

CALF PRESS 

MUSCLES TARGETED: QUADS, HAMSTRINGS, GLUTES, CALVES

  1. Slot yourself in a leg-press machine with your back and glutes flat against the back pad. Place the balls of your feet on the push pad with your heels hanging off the edge.
  2. Release the support bar and bend your ankles back. Then push the pad away from you in the form of a calf press.

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