Full Body Superset Workout | Scott Mathison

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Crunched for time? Performix athlete Scott Mathison shows how to hit every major muscle group in this stepped-up, full body superset workout.

We’d all love a couple of free hours in our daily schedule to complete a weight workout, but for some of us, that’s not an option. Being short on time doesn’t mean you have to settle for inferior results, however. Performix athlete Scott Mathison designed this workout for home trainers or anyone who wants the benefits of a resistance workout without missing their next appointment or class.

“This workout consists of nine exercises that hits each of the major muscle groups,” says Mathison. “Four of the exercises are multijoint movements, which engage more of the body’s musculature than single-joint movements. Multijoint movements such as squats, dumbbell bench presses, pull-ups, and military presses allow you to push heavier loads than single-joint movements, which in turn has a greater effect not only on building muscle but also burning more calories.”

Mathison’s approach divides the exercises into groups called supersets, in which you do two exercises back to back with no rest in between, and giant sets, by linking three movements in similar fashion. “By using the same equipment, the workout cuts down on the length of your training session while elevating your heart rate,” he says.

To determine the load that’s right for you, Mathison recommends using a weight where you can complete 10 reps but not 11. If you can, adjust the load accordingly.

You’ll repeat each superset and giant set for two rounds, resting 1-2 minutes only after you complete all exercises in each grouping before jumping into the next.

“Of course, you can load more weight on a bar and/or increase the number of reps you complete if you sacrifice good form, but doing so diminishes the focus on the target muscles and increases your risk of injury,” he adds. If you don’t know how to do a movement correctly, click on it, and you’ll see a video and step-by-step tutorial.

Given that this is a low-volume workout, it’s a good idea to do it several times a week.

| Dumbbell Bench Press |
"Lower the weights just below the point at which your elbows reach 90 degrees, then press back up to full arm extension."

| Pull-Up |
"Strive to bring your chin over the bar and lower to a fully extended arm position. If it’s too difficult to complete 10 reps, try the assisted pull-up machine."

| Barbell Ab Roll-Out |
"On your knees, roll the barbell directly out in front of you; the farther you go, the more difficult it is. Keep your abs pulled in during the motion."

| Military Dumbbell Press |
"From a standing position, press the weights up and together to full arm extension. Don’t lower the weights much past the position in which the degree of elbow bend is less than 90 degrees."

| Lateral Raise |
"The trick to make this middle-delt isolation exercise work is to lock a slight bend in your elbows and maintain it for the entire set."

| Skullcrusher |
"Keep your upper arms locked perpendicular to your body so the movement takes place only at the elbows. That will heighten focus on the triceps."

| Barbell Curl |
"As with the skullcrusher, locking your elbows in place improves the effectiveness of this single-joint move. Your elbows should always remain tight to your sides."

| Squat |
"Effective execution requires you to keep your back straight and core tight, and drive through your heels as you stand up."

| Calf Raise |
"Elevate your feet on a plate or stair for a full calf stretch. Don’t bounce at the bottom. Rise up as high as you can on the balls of your feet."

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bodybuildingcom

A 4 minute video. So refreshing.... Thank you.

Aphex

Awesome video, no full on gym equipment needed, straight to it, I’ll do this workout this week

reedfish

This is almost the workout I usually do! But I like to add dips, walking split squats, bench, deadlift and reverse row as well

simenandreasknudsen

Thank you for this Wonderful Video...learnt a lot...Amazing

raviadagatla

I probably misheard you might probably explained already but
When to rest ?
In between each set of pair completed ?
Or after all sets has done ?

EH-znjd

Order of exercises isn't good.

Start with Squats. The biggest muscle in your body. Will also boost testosterone. Pump your other exercise movements. That's why most full body workouts tend to start with Squats. If possible do some lunges afterwards as well.

Move on to bench press, Shoulder military press, Pull up & Barbell curl. By doing these triceps & Biceps exercises in succession you are giving it more stress altogether. I would state Barbell row is better than the curl since you get to train your back. Could also do dips after bench press.

Do Ab roll out & Calf Raises. Since Calf Raises takes time, your arms would get some rest as. Allowing you to do Skull crushers & Lateral raises with some ease. Adding an oblique based exercise like Broomstick twist after ab roll out would be nice. So would be Tibia Raise after Calf Raises.

This full-body working is leaving out hip movement & hamstring. Adding "deadlift" or "Goodmornings" or both would be great.

If this workout is too long then just stick to Squats, Bench press, Barbell Row & Deadlift.

gabbarngh

a program by Scott would be greatly appreciated

matthiasbalthasarnielsen

perfect full body sir, I was looking for someone do FB with hitting the muscle y more than one exercise, so I am on this track.

bash

This is perfect for my routine and time management

rjsalvador

Scott great training routine will do some tomorrow video is brilliant

ajazahmed

This is what I recommend if you can only go to the gym after work and it’s crowded and not many machines available

daltonbanks

I agree with that comment about the not having all the equipment available because the gym is to busy. Would be nice to see a 1 equipment workout that benefits me in the best way which I can do for awhile till next machine is available.

ludwigdutoit

Great video... I've been using dumbbells (10# & 15# ) Bcause of an accident that caused a loss of muscle in the right arm around the elbow area, I am only able to use 10# on that arm and 15# on the other. I am also unable (currently) to do chin ups or dips. Any suggestion(s) on how I can substitute the chin ups/dips for now? Thanks in advance!

willparsons