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Superhero Program Week 1-4
Bulking
Beginner
Dumbbell
Plan Details
The Superhero Program Week 1-4 routine by zikangf is a 6 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Superhero Program by Christian Thibaudeau
Routine detail
Mon
Shoulders conjugate/Traps heavy
Est. 52 min
7 exercises
Dumbbell Seated Shoulder Press
4 Sets x 6 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Seated incline lateral raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
1 Set x 100 Reps
Barbell Shrug
5 Sets x 5 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Tue
Quads/Hams/Biceps/Triceps
Est. 42 min
8 exercises
Barbell Deep Squat
1 Set x 15 Reps
Barbell Romanian Deadlift
1 Set x 12 Reps
Barbell Curl
3 Sets x 6 Reps
Close-grip decline press
3 Sets x 6 Reps
Cable Preacher Curl
3 Sets x 10 Reps
Dumbbell Decline Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Thu
Traps conjugate/Shoulders heavy
Est. 36 min
6 exercises
Barbell Shrug
4 Sets x 6 Reps
Haney shrugs
3 Sets x 10 Reps
Dumbbell Upright Row
3 Sets x 10 Reps
Standing calf machine shrugs
3 Sets x 8 Reps
Rear Delt Machine
1 Set x 100 Reps
Barbell Military Press
5 Sets x 5 Reps
Sat
Chest/Back
Est. 41 min
6 exercises
Barbell Incline Bench Press
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 12 Reps
Seated rowing
3 Sets x 12 Reps
Any
ABS WORKOUT 2
Est. 14 min
3 exercises
Eagle sit-up
3 Sets
Weight Plate Russian Twist
3 Sets x 12 Reps
High pulley woodchop
3 Sets x 12 Reps
Any
ABS WORKOUT 1
Est. 14 min
3 exercises
Cable Kneeling Crunch
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 6 Reps
Stability Ball Crunch
1 Set
