JessicaSmithTV: Superset Sculpt

Superset Sculpt is yet another excellent workout from Jessica Smith. This is a total body strength workout. Jessica supsersets muscle groups and also does a combination of slow and fast tempo reps to really burn your muscles out. And because this is a circuit workout in which one set flows immediately into the next, your heart rate rises and you get cardio in the mix, too (metabolic strength work). I loved this workout. The rep pattern for most of the exercises is 8 slow reps and 16 fast reps. Due to 16 reps at a faster pace, I could not lift as heavy as I wanted to. But I lifted heavy enough to definitely feel this workout in every muscle group targeted. Also, you get almost zero stretch at the end so spend a little extra time stretching out, or follow this workout up with something else like I did. After I finished this I did one of Jessica’s gentle yoga stretches which finished this workout perfectly (Total Stretch).

Superset Sculpt is 41:30 minutes long; 5:30 minute warm up and 30 second stretch. You need at least 2 sets of dumbbells–light and heavy; Jessica is using 10 pound and 5 pound dumbbells. The weights I used are listed below. Unless I note the reps below, everything is done 8 slow reps, 16 fast reps.

Chest & Back:

  1. Side to side push ups (8 reps)
  2. Rotating chest press (rotating DBs) (20# DBs)
  3. Repeat #1
  4. Y’s to I’s (lay on stomach, arms out to sides in a T and thumbs pointing to the ceiling, raise arms head/chest, bringing arms to sides then return arms to T position) (8 reps)
  5. Rotating bent over rows (20# DBs)
  6. Repeat #1, 2, 4 & 5

Legs & Shoulders:

  1. Stationary lunges bringing DBs down to ankles (15# DBs)
  2. Sumo Squats (20# DBs)
  3. Repeat #1 on other leg
  4. Straight arm front raise (7# DBs)
  5. W to Y (over head press at an angle so arms start looking like a W then press up into a Y) (10# DBs)
  6. Repeat #1-5

Triceps & Biceps:

  1. Tricep dips on mat
  2. Tricep kickbacks while on knees and other hand on floor (rotate DB at top of move so palm is toward ceiling) (one 8# DBs)
  3. Hammer curl on knees (12# DBs)
  4. Wide bicep curls (standing) (8 slow reps, 8 fast reps) (12# DBs)
  5. Repeat #1-4


  1. Basic crunches
  2. Oblique crunches (ankle crossed over opposite knee)
  3. Hold elbow plank

For more info on JessicaSmithTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.




One response to “JessicaSmithTV: Superset Sculpt

  1. Pingback: JessicaSmithTV: Total Stretch | 2 Lazy 4 the Gym·

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