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Superset Workout
General
Advanced
Dumbbell
Plan Details
The Superset Workout routine by Serki is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest/Back, Shoulders
Est. 90 min
30 exercises
Stretching
1 Set
Barbell Incline Bench Press
1 Set x 8 Reps
Pull-Up
1 Set x 3 Reps
Barbell Incline Bench Press
1 Set x 3 Reps
Pull-Up
1 Set x 3 Reps
Barbell Incline Bench Press
1 Set x 3 Reps
Pull-Up
1 Set x 3 Reps
Barbell Decline Bench Press
1 Set x 3 Reps
Cable Seated Row
1 Set x 3 Reps
Barbell Decline Bench Press
1 Set x 3 Reps
Cable Seated Row
1 Set x 3 Reps
Barbell Decline Bench Press
1 Set x 3 Reps
Cable Seated Row
1 Set x 3 Reps
Dumbbell Pullover
1 Set x 3 Reps
Dumbbell One-Arm Row
1 Set x 3 Reps
Dumbbell Pullover
1 Set x 3 Reps
Dumbbell One-Arm Row
1 Set x 3 Reps
Dumbbell Pullover
1 Set x 3 Reps
Dumbbell One-Arm Row
1 Set x 3 Reps
Dumbbell Fly
1 Set x 3 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 3 Reps
Dumbbell Fly
1 Set x 3 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 3 Reps
Dumbbell Fly
1 Set x 3 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 3 Reps
Barbell Military Press
3 Sets x 3 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 3 Reps
Barbell Front Raise
3 Sets x 3 Reps
Machine Reverse Fly
3 Sets x 3 Reps
Dumbbell Shoulder Shrug
3 Sets x 3 Reps
Tue
Legs, Biceps/Triceps
Est. 96 min
31 exercises
Step Machine
1 Set
Stretching
1 Set
Barbell Squat
3 Sets x 3 Reps
Barbell Lunge
3 Sets x 3 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 3 Reps
Machine Leg Curl (Prone)
3 Sets x 3 Reps
Machine Seated Calf Raise
4 Sets x 3 Reps
Barbell Curl
1 Set x 3 Reps
Dip
1 Set x 3 Reps
Barbell Curl
1 Set x 3 Reps
Dip
1 Set x 3 Reps
Barbell Curl
1 Set x 3 Reps
Dip
1 Set x 3 Reps
Dumbbell Incline Curl
1 Set x 3 Reps
EZ Bar Tricep Extension
1 Set x 3 Reps
Dumbbell Incline Curl
1 Set x 3 Reps
EZ Bar Tricep Extension
1 Set x 3 Reps
Dumbbell Incline Curl
1 Set x 3 Reps
EZ Bar Tricep Extension
1 Set x 3 Reps
Dumbbell Alternating Hammer Curl
1 Set x 3 Reps
Cable Rope Overhead Tricep Extension
1 Set x 3 Reps
Dumbbell Alternating Hammer Curl
1 Set x 3 Reps
Cable Rope Overhead Tricep Extension
1 Set x 3 Reps
Dumbbell Alternating Hammer Curl
1 Set x 3 Reps
Cable Rope Overhead Tricep Extension
1 Set x 3 Reps
Dumbbell Concentration Curl
1 Set x 3 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 3 Reps
Dumbbell Concentration Curl
1 Set x 3 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 3 Reps
Dumbbell Concentration Curl
1 Set x 3 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 3 Reps
Thu
Chest/Back, Shoulders
Est. 94 min
31 exercises
Stretching
1 Set
Dumbbell Incline Bench Press
1 Set x 3 Reps
Pull-Up
1 Set x 3 Reps
Dumbbell Incline Bench Press
1 Set x 3 Reps
Pull-Up
1 Set x 3 Reps
Dumbbell Incline Bench Press
1 Set x 3 Reps
Pull-Up
1 Set x 3 Reps
Dumbbell Decline Bench Press
1 Set x 3 Reps
Cable Upper Row
1 Set x 3 Reps
Dumbbell Decline Bench Press
1 Set x 3 Reps
Cable Upper Row
1 Set x 3 Reps
Dumbbell Decline Bench Press
1 Set x 3 Reps
Cable Upper Row
1 Set x 3 Reps
Dumbbell Incline Fly
1 Set x 3 Reps
Barbell Rack Pull
1 Set x 3 Reps
Dumbbell Incline Fly
1 Set x 3 Reps
Barbell Rack Pull
1 Set x 3 Reps
Dumbbell Incline Fly
1 Set x 3 Reps
Barbell Rack Pull
1 Set x 3 Reps
Cable Cross-Over
1 Set x 3 Reps
Cable V Bar Pulldown
1 Set x 3 Reps
Cable Cross-Over
1 Set x 3 Reps
Cable V Bar Pulldown
1 Set x 3 Reps
Cable Cross-Over
1 Set x 3 Reps
Cable V Bar Pulldown
1 Set x 3 Reps
Dumbbell Seated Shoulder Press
3 Sets x 3 Reps
Barbell Upright Row
3 Sets x 3 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 3 Reps
Dumbbell Seated Front Raise
3 Sets x 3 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 3 Reps
Dumbbell Shoulder Shrug
3 Sets x 3 Reps
Fri
Legs, Biceps/Triceps
Est. 81 min
25 exercises
Step Machine
1 Set
Stretching
1 Set
Barbell Front Squat
3 Sets x 3 Reps
Barbell Bulgarian Split Squat
3 Sets x 3 Reps
Machine Leg Press (Wide Stance)
3 Sets x 3 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 3 Reps
Barbell Standing Calf Raise
4 Sets x 3 Reps
EZ Bar Curl
1 Set x 3 Reps
Dip
1 Set x 3 Reps
EZ Bar Curl
1 Set x 3 Reps
Dip
1 Set x 3 Reps
EZ Bar Curl
1 Set x 3 Reps
Dip
1 Set x 3 Reps
Dumbbell Incline Curl
1 Set x 3 Reps
Barbell Bench Press (Close Grip)
1 Set x 3 Reps
Dumbbell Incline Curl
1 Set x 3 Reps
Barbell Bench Press (Close Grip)
1 Set x 3 Reps
Dumbbell Incline Curl
1 Set x 3 Reps
Barbell Bench Press (Close Grip)
1 Set x 3 Reps
Cable Rope Hammer Curl
1 Set x 3 Reps
Cable Tricep Pushdown (Rope)
1 Set x 3 Reps
Cable Rope Hammer Curl
1 Set x 3 Reps
Cable Tricep Pushdown (Rope)
1 Set x 3 Reps
Cable Rope Hammer Curl
1 Set x 3 Reps
Cable Tricep Pushdown (Rope)
1 Set x 3 Reps
Sat
Abs, Forearm, Cardio
Est. 86 min
23 exercises
Stretching
1 Set
Hanging Leg Raise
1 Set x 3 Reps
Weighted Crunch
1 Set x 3 Reps
Cable Wood Chop
1 Set x 3 Reps
Boat Pose
1 Set x 1 Rep
Plank
1 Set
Ab Vacuum
4 Sets
Hanging Leg Raise
1 Set x 3 Reps
Weighted Crunch
1 Set x 3 Reps
Cable Reverse Wood Chop
1 Set x 3 Reps
Boat Pose
1 Set x 1 Rep
Plank
1 Set
Ab Vacuum
4 Sets
Hanging Leg Raise
1 Set x 3 Reps
Weighted Crunch
1 Set x 3 Reps
Cable Wood Chop
1 Set x 3 Reps
Boat Pose
1 Set x 1 Rep
Plank
1 Set
Ab Vacuum
4 Sets
Barbell Kneeling Wrist Curl (Palms Down)
4 Sets x 3 Reps
Dumbbell Seated Wrist Curl (Palms Down)
4 Sets x 3 Reps
Treadmill Running
1 Set
Step Machine
1 Set
