So I am developing a workout program that combines strength training with some more athletic cardio/conditioning work. So I workout about 5 days a week. I usually do strength work on the first day, then some cardio work--usually swimming laps on the second day, then rest the third day, then the next strength workout on day 4, more swimming/hiking on day 5, strength work on day 6, and rest on day 7.
So my strength training workouts are oriented towards building more muscle. Certainly my gains will be slower since I am combining cardio and strength work, but that is okay. Since I am strength training 3 days a week, I use a split like back-and-biceps on the first strength session, chest-and-triceps the second session, and legs the third session. I usually do supersets for my strength workouts.
My question is really about how to count the number of sets when I do a workout split like this. If I was concentrating on one body part at a time, I would do 10-15 sets per body part. But when I do chest and triceps on the same day, I am not sure how many sets to do on each? Beyond that, having supersets makes thing more complicated since I am not sure if each exercise counts as a full set, haha.
So let me be a bit more specific. If I have a split like:
For my back-biceps split I do
- superset: dumbell back row, underhand dumbell row, kneeling trap
- superset: back pulldown, straight arm pushdown,
- superset: dumbell curls, hammer curl, reverse curl
For my chest-triceps split I do.
- superset: dumbell bench press, dumbell crush press
- superset: incline dumbell press, underhand chest press
- band assisted-dips
- superset: triceps overhead push away, rocking triceps pushdown
So in this workout, like how many sets should I do of each exercise? Part of the answer is how do I feel after these workouts. But I don't have a good reference to compare. So for the chest day, should I stick to around 7 sets on chest and 5 sets on arms, or is it better to go with a little lighter weight and do 7 sets on chest and 7 on arms? Does one round of a superset of 2 exercises count as 1 set of each exercise, or some other count?
Any suggestions would be appreciated. Thanks.