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NEW Supersets
Bulking
Intermediate
Machine strength
Plan Details
The NEW Supersets routine by harleyd101989 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
just doing some supersets son
Routine detail
Day 1
Chest, Mid-Upper Back
Est. 31 min
8 exercises
Barbell Bench Press
3 Sets x 20,15,10 Reps
Barbell Pullover
3 Sets x 15,12,10 Reps
Dumbbell Incline Bench Press
2 Sets x 15,12 Reps
Wide Grip Cable Row
2 Sets x 15,12 Reps
Dumbbell Fly
2 Sets x 15,12 Reps
Lat Shrugs
2 Sets x 15,12 Reps
Svend Press
2 Sets x 15,12 Reps
Cable Upper Row
2 Sets x 15,12 Reps
Day 2
Biceps, Triceps
Est. 29 min
7 exercises
Barbell Preacher Curl
2 Sets x 15,12 Reps
EZ Bar Tricep Extension
2 Sets x 15,12 Reps
Dumbbell Hammer Curl
2 Sets x 15,12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 15,12 Reps
Dumbbell Concentration Curl
2 Sets x 15,12 Reps
Dumbbell Seated Tricep Press
2 Sets x 15,12 Reps
Dip
2 Sets x 20 Reps
Day 3
Abs, Lower Back, Forearms
Est. 67 min
8 exercises
Crunch
2 Sets x 30 Reps
Back Hyperextension
2 Sets x 15 Reps
Plank
2 Sets
Side Plank
2 Sets x 8 Reps
Bench Oblique Crunch
2 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
15 Sets x 8 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 10 Reps
Day 4
Quads and Hamstrings
Est. 24 min
5 exercises
Barbell Front Squat
3 Sets x 20,15,10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 20,15,10 Reps
Machine Leg Press
3 Sets x 20,15,10 Reps
Machine Leg Extension
3 Sets x 20,15,10 Reps
Machine Leg Curl (Prone)
3 Sets x 20,15,10 Reps
Day 5
Shoulders, Traps, Calves
Est. 32 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 20,15,10 Reps
Barbell Shrug
2 Sets x 15,12 Reps
Dumbbell Lateral Raise
2 Sets x 15,12 Reps
Dumbbell Bent-Over Raise
2 Sets x 15,12 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Barbell Upright Row
2 Sets x 15,12 Reps
Machine Seated Calf Raise
1 Set x 12 Reps
Machine Seated Calf Raise
3 Sets x 12,8,8 Reps
