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

Superset Workout

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