The 18 Minute Minimalist Superset Exercise Routine

 

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The 18 Minute Minimalist Superset Workout Routine — Tiger Fitness. No time to workout? No worries! This full body muscle building superset workout gets.

I don’t have a specific routine or plan, I simply take a 30-second break between sets, bouncing from one exercise to the next. After eighteen minutes, I’m spent. And I feel great afterward. I get that wonderful tired-but-accomplished feeling you get after a great workout.

Chest + Back. Superset – 4 sets of bench press and pull-ups ( or lat pull-down) 4-8 reps, rest 1 minute. Superset – 3 sets of Incline dumbell press with bent over dumbbell rows 8-12 reps, rest 1 minute. Superset – 3 sets of push-ups with cable rows 10-15 reps, no rest. Superset – 3 sets of cable flys and straight arm pull-down 10-15 reps, no rest.

“The People’s Chemist 18 minute workouts are fantastic. They are simple to do, yet you really get your heart rate going. After doing the workout I feel energized and because I hit the major muscle groups, I get a full body workout doing them. The routine is to be done with a minimum of 2 days off in between sessions, on a one on, two off rotation. 3 sets (so called “working sets”) of 5 reps are to be done, not counting warm-up sets!

Where specified, there are 3 sets of 15 done with 50% of your one. Between supersets, rest up to two minutes during weeks 1-3 and 3-4 minutes in week 4. “If you start your next superset too soon you may not be able to lift the same amount of weight,” says Jim Ryno, owner of LIFT, a private personal training facility in Ramsey, New Jersey. Superset with. Bent-Over Row.

Barbell Rollout/Plank. Superset with. Squat. Upright Row. Superset with.

Straight-Arm Pushdown. Biceps Curl. Superset with. Triceps Pressdown.

Wrist Curl. Superset with. Reverse Wrist Curl.

Calf Raise. Superset with. Toe Raise.

Workout 3. This routine involves compound sets where two exercises for the same muscle group are done back-to-back. Minimalist workouts are not the only way to reach your goal of gaining muscle mass. However, getting the body you want and deserve should not be complicated.

But I have found that for skinny guys (like me) a simple, 3 days per week, 3 exercise simplistic approach allows for faster gains in. Related: The 18 Minute Minimalist Superset Workout Routine If you want to look like a 6th grade 89 pound school boy. By slashing your intake severely and going way overboard on cardio that’s the consequence. Yes you will lose weight, but at a very expensive cost. And you probably won’t even like the way you look.

There’s a better way. Try one of these supersets at the end of your workout and see the difference after you leave the gym. Legs superset. Set timer for 5 minutes.

Do as many rounds as possible. 5 Best Pull-Up.

List of related literature:

These routines, like all the sample routines in this book, are only a guide to the possibilities for a diversified workout.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

The routine includes:

“Genie in Your Genes” by Dawson Church
from Genie in Your Genes
by Dawson Church
Hay House, 2018

Multiple-set Routine: This routine is probably the most followed in gyms and consists of a client doing 3–5 sets of various exercises.

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

The end goal for each of these workouts is to reach a point where you are doing exercises for 45-second intervals for a total of 5 circuits.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

You’ll also find 10 routines that can each be completed in just 15 minutes a day, 3 days a week.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

I have tried many different schedules to complete this workout.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

As an athlete and coach, I know most people’s instinct with this program will be to hammer through each exercise, the entire list, with each workout.

“The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself” by Eric Orton, Rich O'Brien
from The Cool Impossible: The coach from Born to Run shows how to get the most from your miles and from yourself
by Eric Orton, Rich O’Brien
Simon & Schuster UK, 2013

This routine is for training six times per week, dividing the body parts into three two-day workouts.

“Franco Columbu’s Complete Book of Bodybuilding” by Franco Columbu
from Franco Columbu’s Complete Book of Bodybuilding
by Franco Columbu
Creators Publishing, 2017

This routine should take no more than 20 minutes.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

These routines give you plenty of choices for what to do in those 15-minute increments.

“Weight Training For Dummies” by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
from Weight Training For Dummies
by Liz Neporent, Suzanne Schlosberg, Shirley J. Archer
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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21 comments

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  • Awesome workout. Though my left arm and hand feels more numb than my right. Must be because I’m right handed and I think that side for me is stronger

  • Awesome workout!! Perfect for us folks who are super busy and don’t have a lot of time for a 30-60 minute workout. Thank you so much!

  • I’ve been doing some of your strength training workouts lately, I like to add them on to a longer HIIT cardio workout. I really liked this one, it targeted the muscle groups really well, and I got a nice burn going! ����

  • This is literally the BEST Channel here man thank you so fucking much. I have been following your videos and I can see epic results so far. With you I dont need gym. Also the way you Interact with us on the videos is a huge thumbs up and makes you stand out from the others for me. Can you tell me how much calories we lose on this specific one..? Don’t need to know the specific number of course, just if it’s 300, 400? 500?

    Have a great fucking week sir.

  • These upper body workouts are a huge help. I’ve never liked lifting weights (and I still don’t) but these videos really help. Thank you!

  • Really great workout. By now I can complete everything with the same weights, just the push ups make me strike down to the ground by the middle of the set everytime:p

  • Really the best program I have found, and I have searched far and wide. Between the routines, the countdown timers and the words of encouragement, you continue to nail it!

  • First of all I hate you!: ) This workout was way more than I expected! I’ve done several of your other workouts and this one,even though sorta quick, it was a beast! Definitely felt the burn and LOVE how you motivate and encourage to keep going. Since I started doing your workouts with you and your wife about 6 months ago I’ve actually developed muscle tone in my arms and abs!! Keep the videos coming! Subscriber fa life!!!

  • I just wanted to drop a comment saying how much I enjoy these videos. I’d just started getting into the gym when lockdown started and these have been great. I’ve been randomly switching between the dumbbell workouts you’ve posted, maybe I should follow a certain pattern?

  • Been following your previous upper body workout video this one is brilliant as well and perfect for lockdown! Do you have one for lower body as well?

  • I’m really enjoying the summer of strength challenge (2020) and I’m on the last week. Looking forward to the next challenge <3 thanks so much to you and Peanut:)

  • Really enjoyed this workout. Great trainer and graphics are slick. You should be getting tons more views! Have you thought about wearing a mic? Little hard to hear you at times and it would improve sound quality? Just a thought. Love the workouts regardless!

  • Another option opposite the push-up would be the inverted row, done with bodyweight and a low bar, maybe the handle of a shovel or similar toool laid across the back of two chairs

  • Me: eating my chocolate pudding
    Scott: keep pushiiiing!!
    Me: will do tomorrow for sure!
    Thanks Scott for doing all that you do!! You’re the best man!

  • Hey Doc! I’ve always been a fan of your previous full body workouts. Back to training today and you were my first reference, so I came here and watched this and give it a try. I really like the callisthenics side of it and even with light weights this routine burns! Perfect to be back on track! Thanks Doc!

  • This is just what I wanted. I’m definitely going to try out this full body workout. I’m want to be healthy and fit for the new year and this is perfect.

  • thanks for that the superset routine, i like the ytw exercise for my rotator cuff and my lower back, is really helping for working my stabilizer muscles. great content

  • Hey, Fit father project! I always think everything is better with a plan. This video is very useful for me and will start tomorrow morning. Thanks to you my body is starting to look better.

  • So I completed this workout this morning. I feel energized yet well worked. Hit all my body parts.
    Bending forward at the hips while doing curls is new for me, and it was really challenging my arms and core.

    Thanks for keeping things interesting and inspiring Dr. B. I’m 52 and digging your workouts and teaching!

  • Thank goodness for YouTube connecting us with such great people with great advice on EVERYTHING. I will definitely be saving this video for future reference. Keep up the healthy life!