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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
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Dumbbell Reverse Fly
2 Sets x 12 Reps
Dumbbell Incline Fly
2 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Day 2
Legs/Abs, Biceps/ Triceps
Est. 89 min
10 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
EZ Bar Tricep Extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Standing Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Day 3
Chest/Back/Shoulders
Est. 91 min
10 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
4 Sets x 12 Reps
Barbell Behind the Back Shrug
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Day 4
Legs/Abs, Biceps/ Triceps
Est. 94 min
10 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Machine Back Extension
4 Sets x 12 Reps
Hanging Leg Raise
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Dumbbell Concentration Curl
4 Sets x 12 Reps
Dumbbell Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Bench Dip
4 Sets x 12 Reps
