A superset is back-to-back exercises with no rest. For example, if set one is “Arnold press” followed by “with overhead dumbbell extensions,” after each set of Arnold press you do a set of dumbbell extensions that matches the rep scheme.

Yes, rest 30 seconds between sets with the exception of supersets, which will have two back-to-back exercises, THEN a 30 second rest.

While this plan is designed for four weeks of weight loss, it is meant to be accompanied by clean eating habits. While we cannot guarantee that you will see results, years of experience have taught us that you will get out what you put in and consistency is key. Stay diligent and focused and you will see results!

We recommend you google any exercise name you do not recognize. For further assistance, please contact Valor Strength Company directly. In the future, we hope to provide our own video library.