Three Supersets To Build Muscle At The Gym

Woman performs the lat pull-down in a gym

No-one wants to spend longer in the gym than they have to, so a fuss-free routine that works is worth its weight in gold. That’s what you get with this session from Maz Phillips, a level 3 PT and the founder of Fit Female Project. She’s designed a plan using weights machines and dumbbell exercises that will target your shoulders, back, chest, legs, glutes and abs. 

“This workout is made up of three upper-body/lower-body supersets. This will give your muscles enough time to recover between sets but will also be time efficient. You’ll finish with straight sets of two bodyweight exercises that will fire up your core.”

The Workout In Brief

  • 1A Dumbbell seated shoulder press 3 x 10-12
  • 1B Dumbbell reverse lunge 3 x 10-12 each side
  • 2A Lat pull-down 3 x 10-12
  • 2B Seated leg curl 3 x 10-12
  • 3A Seated abduction 3 x 10-12
  • 3B Goblet squat 3 x 10-12
  • 4 Plank 3 x 45-60sec
  • 5 Push-up 3 x 8-12

Form Guides

Weights machines can differ. Make sure you refer to the instructions on the machine you are using.

Adam Smith is an accomplished individual who serves as an chief contributor at Healthify Magazine, a leading publication dedicated to promoting health and wellness. With a passion for empowering individuals to live healthier lives, Adam brings a wealth of knowledge and expertise to his role.