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Supersets
Bulking
Intermediate
Machine strength
Plan Details
The Supersets routine by arras.c is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Chest and Back
Est. 87 min
9 exercises
Pull-Up
5 Sets
Dumbbell Bench Press
5 Sets x 12 Reps
Parallel Bar Leg Raise
5 Sets x 20 Reps
Cable Seated Row
5 Sets x 12 Reps
Dumbbell Incline Bench Press
5 Sets x 12 Reps
Back Hyperextension
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 12 Reps
Dumbbell Fly
5 Sets x 12 Reps
Parallel Bar Hip Flexion
5 Sets x 10 Reps
Tue
Legs and Abs
Est. 70 min
7 exercises
Barbell Deep Squat
5 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 12 Reps
Machine Seated Leg Curl
5 Sets x 12 Reps
Barbell Lunge
5 Sets x 12 Reps
Machine Calf Raise
5 Sets x 12 Reps
Sit-Up
3 Sets x 50 Reps
Wed
Arms
Est. 87 min
8 exercises
Barbell Curl
6 Sets x 8 Reps
Barbell Tricep Press (Supine)
6 Sets x 8 Reps
Bench Leg Raise (Supine)
6 Sets x 15 Reps
Dumbbell Incline Hammer Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 40 Reps
Decline Bench Weighted Twist
5 Sets x 15 Reps
Barbell Preacher Curl
5 Sets x 30 Reps
Bench Dip
5 Sets
Thu
Shoulders and Abs
Est. 122 min
6 exercises
Barbell Military Press
5 Sets x 12 Reps
Barbell Upright Row
5 Sets x 12 Reps
Dumbbell Lateral Raise
5 Sets x 12 Reps
Dumbbell One-Arm Front Raise
5 Sets x 12 Reps
Sit-Up
3 Sets x 50 Reps
Treadmill Running
1 Set
Fri
Cardio and chest
Est. 94 min
4 exercises
Walking
1 Set
Treadmill Running
1 Set
Push-Up
3 Sets x 20 Reps
Push-Up (Close Hand)
3 Sets x 20 Reps
Sat
Cardio
Est. 78 min
2 exercises
Walking
1 Set
Treadmill Running
1 Set
