GLEN TITHER HEALTH & FITNESS ARTICLES
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
CLUSTER SETS
(WORKOUT EXAMPLE)
To follow on from my recent "Cluster Sets" article I've detailed a full breakdown of my most recent Cluster Sets workouts.
This is just as a guide for you to be able to devise your own cluster sets workouts.
As
well as performing the cluster sets, I also never take rest periods
between exercises. Instead I choose to perform 1 minute of cardio e.g.
burpees, jumping jacks, shuttle runs, jogging on the spot, kettlebell
squat/swings etc. This keeps my blood flowing nice and fast throughout
my body, gets my cardio component done within my resistance workout, as
opposed to another time/day and burns fat; it also builds mental
toughness as I'm training to the maximum for the entire time, as opposed
to taking long rest periods to recover physically and mentally.
I went for a 5 day split:
1: Triceps, Biceps & Core
2: Back, Shoulders & Core
3: Chest, Trapezius & Core
4: Triceps, Biceps & Calves
5: Legs, Calves & Core
Rather
than the popular Back & Biceps, Chest & Shoulders etc body part
splits, I prefer to work muscles as prime movers during 1 workout, then
a second time the same week as a synergist. Over the years I've
achieved much better results this way. Which is why Back and Biceps are
worked separately, as are Chest, Shoulders and Triceps.
1: Triceps, Biceps & Core.
6x6 with 15 seconds rest between sets.
EZ Bar Overhead Tricep Extensions
Dumbbell Lying Tricep Extensions
EZ Bar Lying Tricep Extensions (to fatigue) superset with EZ Bar Close Grip Presses (to fatigue)
EZ Bar Clsoe Grip Bicep Curls
Dumbbell Alternat Hammer Curls
EZ Bar Bicep Curl 21's (6x21)
Body Plank x 1 minute superset with Glute/HIp Raises x 30 (3 sets)
2: Back, Shoulders & Core.
Back: 8x3 with 20 - 30 seconds rest between sets.
Shoulders: 10x4 20- 30 seconds rest between sets.
Pull-Ups
Suspension Trainer Inverted Rows
T-Bar Single Arm Rows (6x6 each arm)
Barbell Push Press
Dumbbell Lateral Raises
Suspension Trainer T,Y,I,W's (5x5 with 30 seconds rest between sets)
Oblique Raises x 20 each side superset with Crunches x 30 (3 sets).
3: Chest, Trapezius & Core.
10x4 with 20 - 30 seconds rest between sets.
Dumbbell Lying Punching Press
Barbell Incline Bench Press
Dumbbell Decline Bench Flyes
Dumbbell Close Grip Upright Rows
Dumbbell Shrugs
Disc Overhead Side Bends x10 each side superset with Abdominal Wheel Out/Ins x20 (3 sets).
4: Triceps, Biceps & Calves.
6x6 with 15 seconds rest between sets.
Suspension Trainer Leaning/Overhead Tricep Extensions
Decline Bench EZ bar Close grip Presses
Dumbbell Decline Bench Tricep Extensions
EZ Bar Bicep Curls
Dumbbell Concentration Curls
Dumbbell Hammer Curl 21's (6x21)
Barbell Calf Raises superset with Donkey Raises (3x20)
5: Legs, Calves & Core.
8x3 with 30 - 45 seconds rest between sets.
Barbell Back Squats
Bulgarian Split Squats (Weighted Vest & Dumbbells)
Barbell Deadlifts
Suspension Trainer Starting Blicks (3x20 Each Leg)
Seated Barbell Soleus Raises superset with Donkey Raises (3x20)
Abdominal Wheel Out/Ins x 20 superset with Disc Overhead Side Bends x10 each side.
