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Fast Superset Plan 5 days - Jobin Joe
Bulking
Intermediate
Machine strength
Plan Details
The Fast Superset Plan 5 days - Jobin Joe routine by jobinjs is a 10 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Never work on a Muscle thats aching. its growing. Work on someting else. Have very short and erratic schedule in GYM? Go first for mucles used more than 3-4 days ago. A: Chest/Biceps B: ABS/Calves C: Back/Triceps D: Biceps/ABS or Calves E: Shoulder/Calves or Abs Coming back after a break. Reduce the weight, slow down and stop for a second at the end of each rep. Superset everything to save time. if 15 reps are easy for you and you can do more then increase the weight to next level. Avoid injury at all cost. any weight you cant take to 10 then deduce the weight. for injury prone areas take the low weight slow and stop for a sec at the end.
Routine detail
Day 1
Chest+Biceps
Est. 94 min
14 exercises
Air Bike
4 Sets x 15 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Machine Hammer Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Day 2
ABS+Calves
Est. 135 min
25 exercises
Elliptical Training
1 Set
Indoor Cycling
1 Set
Treadmill Running
1 Set
Barbell Side Bend
1 Set x 25 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Barbell Standing Calf Raise
5 Sets x 15 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Cross Body Crunch
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
5 Sets x 15 Reps
Machine Calf Raise
4 Sets x 10 Reps
Leg Raise
5 Sets x 15 Reps
Barbell Standing Calf Raise
4 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Air Bike
5 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Cable Side Bend
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 10 Reps
Day 3
Back+Triceps
Est. 90 min
17 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Indoor Cycling
1 Set
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 15 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Machine Seated Tricep Dip
4 Sets x 15 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Day 4
Shoulder+Calves
Est. 118 min
19 exercises
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Machine Single-Leg Extension
5 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
5 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 15 Reps
Cable Upright Row
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Dumbbell Hamstring Curl
5 Sets x 10 Reps
Day 5
Biceps+ABS
Est. 78 min
13 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Cross Body Crunch
4 Sets x 10 Reps
Parallel Bar Hip Raise
4 Sets x 15 Reps
Barbell Bicep Drag Curl
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Bench Jackknife Sit-Up
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Machine Hammer Curl
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Weighted Crunch
4 Sets x 15 Reps
Day 5
Chest+Biceps 2
Est. 79 min
14 exercises
Parallel Bar Leg Raise
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Spider Curl
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Rope Hammer Curl
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Day 6
ABS+Calves 2
Est. 71 min
14 exercises
Parallel Bar Hip Flexion
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Decline Oblique Crunch
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 10 Reps
Day 7
Back+Tricep 2
Est. 77 min
15 exercises
Machine Assisted Dip
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Single-Leg Bench Dip
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Day 8
Shoulder+Calves 2
Est. 86 min
14 exercises
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 15 Reps
Day 8
Shoulder+ABS 2
Est. 93 min
14 exercises
Air Bike
5 Sets x 15 Reps
Weight Plate Front Raise
5 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Cable Upright Row
5 Sets x 15 Reps
Abdominal Pendulum
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 15 Reps
Leg Raise
5 Sets x 15 Reps
Machine Reverse Fly
5 Sets x 15 Reps
Weighted Crunch
4 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
