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SuperBane
Bulking
Intermediate
Machine strength
Plan Details
The SuperBane routine by tdontams is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 74 min
8 exercises
Barbell Deep Squat
7 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Tue
Arms
Est. 58 min
7 exercises
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Shoulder Extension
5 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Cable Reverse Curl
5 Sets x 8 Reps
Push-Up
5 Sets x 10 Reps
Wed
Chest + Shoulders 2
Est. 63 min
7 exercises
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell Fly
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Cable Upright Row
5 Sets x 8 Reps
Cable Rope Deltoid Row
5 Sets x 8 Reps
Thu
Back
Est. 47 min
5 exercises
Barbell Deadlift
5 Sets x 10 Reps
Machine Lat Pulldown
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
T Bar Row
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Fri
Legs
Est. 67 min
7 exercises
Barbell Deep Squat
7 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Squat
4 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Sat
Chest + Shoulders
Est. 84 min
9 exercises
Barbell Bench Press
5 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press (Reverse Grip)
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 12 Reps
Barbell Shoulder Press
5 Sets x 12 Reps
Cable Straight Arm Crossover
6 Sets x 8 Reps
Smith Machine Upright Row
5 Sets x 8 Reps
Weight Plate Front Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
