How's this SUPERSET Routine?

[Lost]

Need a critique on this routine I came up with. I don't think these are really quite opposing muscle groups, but they seemed like the best compound exercises to do...

Deadlift/Squat 3 sets
Military Press/CG Chinup 3 sets (palms towards)
Bench Press/Dips 3 sets

A superset where you do an exercise for one muscle group, and then immediately follow it up (no rest) with an exercise for the OPPOSING muscle group, then take your rest.

 

[dirtysanchez]

Originally posted by Lost
Need a critique on this routine I came up with. I don't think these are really quite opposing muscle groups, but they seemed like the best compound exercises to do...

Deadlift/Squat 3 sets
Military Press/CG Chinup 3 sets (palms towards)
Bench Press/Dips 3 sets

A superset where you do an exercise for one muscle group, and then immediately follow it up (no rest) with an exercise for the OPPOSING muscle group, then take your rest.

You would be better of restructuring it something like this. With supersets, you're better of working in antagonist muscle pairs. I don't believe it's worth supersetting compound leg exercises as they cover a much larger group of muscles, so you wouldn't be able to lift anywhere close to maximal weights by supersetting them. Personally I don't like to superset exercises because it doesn't allow me to lift maximal poundages (which is what I want to be doing), but if you enjoy doing them or don't have a lot of time to workout then it's alright to do them, I guess...:

Squat OR Deadlift (don't superset this) - 3 sets
Bench Press OR Dips/Bent Over Rows - 3 sets
Posterior Chain Exercise e.g. Good Mornings, Low Cable Pullthroughs, Hyperextensions etc. (no supersetting) - 3 sets
Military Press/Chin Ups - 3 sets

You wouldn't want to be doing this more than 2 times per week (with at least 3-4 days rest in between), otherwise you'll be pushing the boundaries of overtraining...

 

[eps]

Watch yourself when it comes to supersetting. Make sure you have decent cardiovascular endurance when doing this form of weight lifting. Your blood pressure stays spiked for a good while if you're truly not resting, so do this routine in moderation.

 

[Warboss Alex]

Like any superset routine I've seen.. horrible and unnecessary.

 

[Lost]

Care to give me some advice then

How about this, a regular routine:

(CG means close grip)
Tuesday:
Squats 4 sets
Standing Military Press3 sets
CG Bench4 sets
Knee Raise on Parallel Bar 3 sets

Friday:
Deadlift 3 sets
DB Bent Over ROW 3 sets
CG Pullup(palms towards) 3 sets
DB Curl: 2 sets
DB Bench: 3 sets

 

[Warboss Alex]

That split looks reasonable.. I'd move the shoulder and tricep exercises to back day and bring the biceps exercise to leg day and add a hamstring exercise as well. Maybe a forearm exercise too.

As for the sets, maximum two sets on everything ballsout will serve you well, one set for deadlifts (high reps though), maybe a widowmaker style set for squats..

It looks sensible though, well done. 2-day splits are often underestimated.

 

[Lost]

I like to seperate shoudler and chest days... If I do them on the same day my lifts suck. That's why shoulders is on tuesday