Becoming Superman | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

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Becoming Superman

Shared By : Phluxed

Information

Frequency : 5 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Advanced
Downloads / Views : 0 / 302

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Description

I'm a huge nerd. I love Batman and Superman... with all of my heart. I went as Batman a couple Halloweens ago, and this year I'm doing superman, except no fake chest and all spandex.

Day 1

Chest of Krypton

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	8	4
Chest		Dumbbell Hammer Grip Incline Bench Press	60 sec	8	4
Chest		Dumbbell Decline Fly	60 sec	8	3
Chest		Bench Press Machine	60 sec	8	3
Chest		Machine Incline Chest Press	60 sec	8	3
Chest		Machine Fly	60 sec	8	3

Day 2

Big Blue Boy Scout's Back

Muscle	Exercise Name		Timer	Reps	Sets	Track
Back		Barbell Deadlift	60 sec	6	4
Back		Wide-Grip Lat Pulldown	60 sec	6	4
Back		Barbell Bent Over Row	60 sec	5	3
Back		Pullups	60 sec	6	2
Back		T Bar Row	60 sec	6	2
Back		Lat Machine	60 sec	4	2
Back		Machine Row	60 sec	4	2
Back		Superman	60 sec	N/A	2

Day 3

Shoulders of Steel

Muscle	Exercise Name		Timer	Reps	Sets	Track
Shoulders		Dumbbell Shoulder Press	60 sec	6	4
Shoulders		Dumbbell Front Raise	60 sec	8	3
Shoulders		Seated Bent Over Rear Delt Row	60 sec	10	4
Shoulders		Machine Lateral Raise	60 sec	6	2
Shoulders		Machine Shoulder Press	60 sec	6	2
Shoulders		Barbell Front Raise	60 sec	10	2
Shoulders		Cable Shrug	60 sec	6	4
Shoulders		Dumbbell Shoulder Shrug	60 sec	10	2

Day 4

Legs of Tomorrow

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	6	4
Upper Legs		Leg Press	60 sec	6	3
Upper Legs		Lying Leg Curls	60 sec	8	3
Upper Legs		Dumbbell Step Ups	60 sec	12	2
Upper Legs		Romanian Deadlift from Defecit	60 sec	6	2
Upper Legs		Smith Machine Hack Squat	60 sec	6	2
Lower Legs		Seated Calf Raise	60 sec	12	2
Lower Legs		Calf Machine	60 sec	14	2

Day 5

Arms for Lois

Muscle	Exercise Name		Timer	Reps	Sets	Track
Biceps		Barbell Curl	60 sec	6	4
Biceps		Cross Body Hammer Curl	60 sec	8	3
Biceps		Incline Dumbbell Curl	60 sec	8	3
Triceps		Triceps Pushdown - Rope	60 sec	8	3
Triceps		Decline EZ Bar Triceps Extension	60 sec	8	3
Triceps		Dumbbell Lying Triceps Extension	60 sec	8	3

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