SUPER MAN - JEFIT

We value your privacy

Jefit uses cookies to keep you signed in, remember your preferences, and understand how the site is used so we can improve it. Optional cookies power analytics and product insights — they only run if you accept. You can change your choice anytime by clearing your browser storage. Read more in our cookie policy.

SUPER MAN - JEFIT

SUPER MAN banner

SUPER MAN

Cutting

Intermediate

Barbell

Plan Details

The SUPER MAN routine by mclane50 is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

WEEK 1 12-15 REPS EA. EXERCISE WEEK 2 8-10 REPS EA. EXERCISE WEEK 3 4-6 REPS EA. EXERCISE WEEK 4 8-10 REPS EA. EXERCISE WEEK 5 12-15 REPS EA. EXERCISE

Routine detail

Day 1

Chest/Back/Shoulders

Est. 88 min

12 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

4 Sets x 12 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

4 Sets x 12 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

2 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

2 Sets x 12 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 12 Reps

Machine Calf Press Demonstration

Machine Calf Press

4 Sets x 12 Reps

Day 2

Legs/Abs, Biceps/ Triceps

Est. 89 min

10 exercises

Barbell Deep Squat Demonstration

Barbell Deep Squat

4 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

4 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

4 Sets x 12 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Cable Standing Curl Demonstration

Cable Standing Curl

3 Sets x 12 Reps

Day 3

Chest/Back/Shoulders

Est. 91 min

10 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 12 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

4 Sets x 12 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 12 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 12 Reps

Dip Demonstration

Dip

3 Sets x 12 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

4 Sets x 12 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

4 Sets x 12 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

4 Sets x 12 Reps

Day 4

Legs/Abs, Biceps/ Triceps

Est. 94 min

10 exercises

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

4 Sets x 12 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

4 Sets x 12 Reps

Machine Back Extension Demonstration

Machine Back Extension

4 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 12 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 12 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

4 Sets x 12 Reps

Bench Dip Demonstration

Bench Dip

4 Sets x 12 Reps