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SuperSet 2014
Bulking
Advanced
Machine strength
Plan Details
The SuperSet 2014 routine by vivas.david is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Objectif: After 6 weeks of FORCE and 1 week of rest, routine of formatting.
Routine detail
Mon
Abdos
Est. 59 min
9 exercises
Knee Tuck
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Plank
3 Sets
Spider Plank
3 Sets x 20 Reps
Side Plank
1 Set
Scissor Kick
3 Sets x 20 Reps
Seated Bench Leg Pull-In
3 Sets x 20 Reps
Standing Side Crunch
3 Sets x 20 Reps
Superman
3 Sets
Tue
Dorsaux-Pectoraux-Epaules
Est. 185 min
14 exercises
Elliptical Training
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable Rope Seated Row
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Elevation frontal barre incline 45
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Weight Plate Shrug
4 Sets x 15 Reps
Wed
Abdos
Est. 59 min
9 exercises
Knee Tuck
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Plank
3 Sets
Spider Plank
3 Sets x 20 Reps
Side Plank
1 Set
Scissor Kick
3 Sets x 20 Reps
Seated Bench Leg Pull-In
3 Sets x 20 Reps
Standing Side Crunch
3 Sets x 20 Reps
Superman
3 Sets
Thu
Biceps-Triceps-Cuisses
Est. 160 min
12 exercises
Rowing
1 Set
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Barbell Curl
4 Sets x 15 Reps
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 15 Reps
Dip
4 Sets x 15 Reps
Barbell Squat
4 Sets x 15 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Fri
Abdos
Est. 59 min
9 exercises
Knee Tuck
3 Sets x 20 Reps
Air Bike
3 Sets x 20 Reps
Plank
3 Sets
Spider Plank
3 Sets x 20 Reps
Side Plank
1 Set
Scissor Kick
3 Sets x 20 Reps
Seated Bench Leg Pull-In
3 Sets x 20 Reps
Standing Side Crunch
3 Sets x 20 Reps
Superman
3 Sets
