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Beginner Supersets
Bulking
Beginner
Barbell
Plan Details
The Beginner Supersets routine by cockbeard is a 4 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
4 day split routine including supersets
Routine detail
Mon
Chest and Triceps
Est. 31 min
6 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 29 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 35 min
7 exercises
Barbell Squat
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Sat
Abs
Est. 36 min
5 exercises
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 16 Reps
Hanging Leg Raise
3 Sets x 12 Reps
