Full Body Gym Workout with Supersets

When it comes to gym workouts, I am not the girl who likes to scroll her phone or take long breaks between sets. No ma'am! I'm a pacer. I want to get my break over with. I pace, I people watch, I look through the rest of my routine... if you also get ants in your pants every time you're on a rest break, this is for you, friend!

I give you.... the superset. I love including supersets in my training because I get more training volume in less time... and I don't have to spend nearly as much time tapping my foot between exercises. When you superset exercises, you perform them one after the other without rest in between. If exercise A is superset with exercise B, you will do one set of A and then immediately do one set of B. THEN, you'll take your break before repeating the process. 

This particular gym workout has 3 supersets so it's going to be a lot of lifting in less time. Woohoo! Just make sure it's heavy. If you feel like you can pump out another 5-10 reps right after completing a whole set, your weights need to be HEAVIER. Push yourself. If it doesn't challenge you, it won't change you. 

The Workout

  1. Single Arm Dumbbell Row - 4x12
  2. Single Straight Arm Lat Pulldown Superset with Cable Rear Delt Fly - 3x10 each
  3. Machine Leg Curl Superset with Machine Leg Extension (Toes Forward, Toes Out, Toes In) - 4x10 each
  4. Underhand Tricep Pushdown Superset with Incline Bench Curl - 3x12 each

Exercise Instructions

Single Arm Dumbbell Row

  1. Position one knee on a bench with the same side hand in push up position. 
  2. With your body parallel to the floor, pull the dumbbell up to the side of your chest. Think about pulling your elbow as high as you can. This will help you pull more with the back than the bicep. 
  3. Slowly lower the dumbbell to the starting position. 

Single Straight Arm Lat Pulldown

  1. Reach up and grab the single handle cable attachment while keeping the back straight and the core activated. 
  2. With just a slight bend in your elbow, pull the cable down to the side of your hip. Do not allow the bend in your elbow to increase or decrease during the movement. 
  3. Pause at the bottom and slowly return to the starting position. 

Cable Rear Delt Fly

  1. Stand with one side of your body next to the cable machine. Bend at the waist, maintaining a flat back and a tight core.
  2. Hold the single handle cable attachment in the hand further away from the machine. 
  3. Raise the handle, away from the body and upward with a slight bend in your elbow. 
  4. When your arm is about level with your shoulder, slowly lower the handle back to the starting position. 

Machine Leg Curl

  1. Sit on the machine with your back against the back pad. Your legs should be extended out in front of you with just a slight bend in the knee. The foot pad should be behind your lower legs, just above the ankle. 
  2. Hold onto the side handles and curl your legs backward as far as you can. 
  3. Slowly return to the starting position, maintaining that slight bend in the knees at the end. Don't lock out the knees. 

Machine Leg Extension (Toes Forward, Toes Out, Toes In)

  1. Adjust the machine so that the foot pad is resting right above the ankle. 
  2. Adjust the back of the machine (forward or backward) so that when you're seated, your knees are bent at a 90 degree angle. 
  3. Hold onto the handles on either side of the seat as you use your quads (the muscle on the front of your thighs) to lift the foot pad until your legs are fully extended. Do not lock out the knees.
  4. Slowly lower your feet back to the starting position.
  5. Perform all reps with toes forward, then with toes pointed out, and lastly with toes pointed in. This will hit the quads from all angles.

Underhand Tricep Pushdown

  1. Position the cable machine so that the rollers are above your head. Keep a slight bend in the knee and the hips pushed back slightly.
  2. Hold the straight bar cable attachment in both hands with an underhand grip. 
  3. Keep your upper arms close to your sides and stationary. Move your forearms downward until your arms are fully extended.
  4. Pause and slowly return to the starting position.

Incline Bench Curl

  1. Sit on a bench at a 45 or 60 degree angle with a dumbbell in each hand. Begin with arms fully extended at your sides.
  2. Curl the dumbbells up to shoulder level.
  3. Slowly lower the dumbbells back to the starting position.

Are you ready to build a strong feminine physique you can keep for life?

Girl, it sounds like it’s time to apply for Emily Cramer Fitness 1:1 Coaching!

My 1:1 coaching program is for you if:

✔ You want to build lean, feminine muscle without your workout or nutrition program taking over your whole life. You want something sustainable and realistic so you don't just keep starting and stopping.

✔ You want help learning how to eat and workout for your goals and how to consistently execute on these healthy habits

✔ You've been struggling with all or nothing thinking. You're tired of feeling like you need to do everything perfectly in order to see progress.

✔ You want to radiate confidence and strength - not just look fit, but feel it too!

✔ You want to make changes surrounded by women who get you, get your goals, and make fitness fun.

If you're ready to say HECK YES to changing your health, your body, and your life, APPLY HERE for 1 on 1 coaching. I will be there to coach you every step of the way so we can get you better, lasting results. 

Not convinced? Check out some of these amazing success stories from women JUST LIKE YOU. If you're sitting there telling yourself you're too busy, too tired, too old, too unmotivated, or that it's not possible for you, STOP RIGHT NOW.

You can do this no matter who you are and where you're at in life. Don't hold yourself back from the quality of life you CAN and WILL have if you take the leap. 

No more waiting for the perfect time. There will never be a perfect moment. The time to make a change is always RIGHT NOW! Let me show you what you can do. 

I look forward to coaching you! 

To Your Good Health & Success,




Music: Redline

Musician: EnjoyMusic


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