Superset definition workout for beginners

weight lossBeginnerMenUpdated 27/02/2026

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Goal

Increase energy expenditure and cardiovascular fitness through intervals and full-body work. Beginner session: workout definition supersets for beginners. Control the pace, avoid training to failure and aim for weekly consistency. Prioritize technique, respect recovery periods and adapt the load to your level.

Workout plan

Fly reverse with grip vertical

#1Beginner

Fly reverse with grip vertical

5 sets20 repsSuperserie Grupo 1 - exercise 1.

Fly on a machine pec deck

#2Intermediate

Fly on a machine pec deck

5 sets20 repsSuperserie Grupo 1 - exercise 2 .

Chest press with dumbbells on an incline bench

#3Intermediate

Chest press with dumbbells on an incline bench

5 setsSuperserie Grupo 2 - Ejercicio1.

Fly of chest with dumbbells on an incline bench

#4Intermediate

Fly of chest with dumbbells on an incline bench

5 sets20 repsSuperserie Grupo 2 - exercise 2.

Crossovers of chest standing with a cable machine incline

#5Intermediate

Crossovers of chest standing with a cable machine incline

5 sets20 repsSuperserie Grupo 3 - exercise 1.

#6Beginner

Push-ups

5 setsSuperserie Grupo 3 - exercise 2.

Triceps extension with a cable machine

#7Intermediate

Triceps extension with a cable machine

4 setsSuperserie Grupo 4 - exercise 1.

Reverse triceps extension standing

#8Intermediate

Reverse triceps extension standing

4 sets20 repsSuperserie Grupo 4 - exercise 2.

Triceps extension with barbell Z on a flat bench

#9Intermediate

Triceps extension with barbell Z on a flat bench

4 setsSuperserie Grupo 5 - exercise 1.

Arm extension supported on a flat bench

#10Beginner

Arm extension supported on a flat bench

4 setsSuperserie Grupo 5 - exercise 2.

Leg extension on a machine

#11Intermediate

Leg extension on a machine

5 setsto the acabar the serie, step down weight and do 15 repeticiones rápidas.

Press horizontal on a machine

#12Intermediate

Press horizontal on a machine

5 setsto the acabar the serie, step down weight and do 15 repeticiones rápidas.

Lunge with dumbbells

#13Intermediate

Lunge with dumbbells

5 sets20 reps20 with each leg, tocando floor with knee.

Hamstring curl with machine

#14Intermediate

Hamstring curl with machine

5 setsto the acabar the serie, step down weight and do 15 repeticiones rápidas.

Calf raise standing on a machine

#15Intermediate

Calf raise standing on a machine

6 sets15 reps

Shoulder press with dumbbells seated with support

#16Intermediate

Shoulder press with dumbbells seated with support

4 setsSuperserie Grupo 6 - exercise 1.

Lateral shoulder raise with dumbbells standing arms extended

#17Beginner

Lateral shoulder raise with dumbbells standing arms extended

4 sets20 repsSuperserie Grupo 6 - exercise 2.

Upright row with barbell standing

#18Intermediate

Upright row with barbell standing

4 setsSuperserie Grupo 7 - exercise 1.

Dumbbell front raise with dumbbells standing

#19Intermediate

Dumbbell front raise with dumbbells standing

4 sets20 repsSuperserie Grupo 7 - exercise 2.

Pulldown in cable machine high grip wide prone

#20Intermediate

Pulldown in cable machine high grip wide prone

5 setsSuperserie Grupo 8 - exercise 1.

Pulldown with a cable machine high neutral grip

#21Intermediate

Pulldown with a cable machine high neutral grip

5 sets20 repsSuperserie Grupo 8 - exercise 2.

Horizontal row seated with a cable machine

#22Intermediate

Horizontal row seated with a cable machine

5 setsto the acabar the serie, step down weight and do 15 repeticiones rápidas.

Pulldown to the back of the neck in cable machine high seated

#23Intermediate

Pulldown to the back of the neck in cable machine high seated

5 setsSuperserie Grupo 9 - exercise 1.

Pullover with dumbbell on a flat bench

#24Intermediate

Pullover with dumbbell on a flat bench

5 sets20 repsSuperserie Grupo 9 - exercise 2.

Biceps curl to both hands standing with a cable machine

#25Intermediate

Biceps curl to both hands standing with a cable machine

4 setsto the acabar the serie, step down weight and do 15 repeticiones rápidas.

Biceps curl alternating standing with dumbbells and twist

#26Intermediate

Biceps curl alternating standing with dumbbells and twist

4 setsSuperserie Grupo 10 - exercise 1.

Biceps curl alternating with dumbbells standing hammer grip

#27Intermediate

Biceps curl alternating with dumbbells standing hammer grip

4 sets20 repsSuperserie Grupo 10 - exercise 2.