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Superhero Workout
General
Intermediate
Machine strength
Plan Details
The Superhero Workout routine by kencollier3 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Push it, Pull it, Break It, Fix it
Est. 48 min
10 exercises
Barbell Clean and Jerk
3 Sets x 12,8,6 Reps
Weighted Pull-Up
3 Sets x 12,8,6 Reps
Barbell Bench Press
3 Sets x 12,8,6 Reps
Dumbbell One-Arm Row
3 Sets x 12,8,6 Reps
Barbell Shoulder Press
3 Sets x 12,8,6 Reps
Barbell Decline Bench Press
3 Sets x 12,8,6 Reps
Barbell Incline Bench Press
3 Sets x 12,8,6 Reps
Barbell Row
3 Sets x 12,8,6 Reps
Machine Inverted Row
3 Sets x 12,8,6 Reps
Dumbbell Lateral Raise
3 Sets x 12,8,6 Reps
Tue
Below the Belt
Est. 80 min
12 exercises
Barbell Front Squat
3 Sets x 12,8,6 Reps
Barbell Bulgarian Split Squat
3 Sets x 12,8,6 Reps
Barbell Step-Up
3 Sets x 12,8,6 Reps
Stability Ball Wall Squat
3 Sets x 25 Reps
Kettlebell Goblet Squat
3 Sets x 12,8,6 Reps
Knee Tuck Jump
3 Sets x 15 Reps
Dumbbell Calf Raise
3 Sets x 12,8,6 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Kneeling Hip Extension
3 Sets x 20 Reps
Mountain Climber
3 Sets x 20 Reps
Sit-Up
3 Sets x 30 Reps
Side Bridge
2 Sets
Wed
Up In Arms
Est. 58 min
10 exercises
Push-Up (Close Hand)
3 Sets x 15 Reps
Push-Up (Wide Hand)
3 Sets x 15 Reps
Bench Push-Up
3 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12,8,6 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 12,8,6 Reps
21's
3 Sets x 21 Reps
Static Arm Curl
3 Sets x 12,8,6 Reps
EZ Bar Curl
3 Sets x 12,8,6 Reps
Cable Rope Hammer Curl
3 Sets x 12,8,6 Reps
Dumbbell Seated Bicep Curl
3 Sets x 12,8,6 Reps
Thu
Legs With A Vengeance
Est. 80 min
14 exercises
Scissors
3 Sets x 16 Reps
Machine Hip Abduction
3 Sets x 12,8,6 Reps
Machine Hip Adduction
3 Sets x 12,8,6 Reps
Machine Leg Press
3 Sets x 12,8,6 Reps
Knee Tuck Jump
3 Sets x 12,8,6 Reps
Barbell Deadlift
3 Sets x 12,8,6 Reps
Barbell Standing Calf Raise
3 Sets x 12,8,6 Reps
Machine Calf Press
3 Sets x 12,8,6 Reps
Barbell Glute Bridge
3 Sets x 12,8,6 Reps
Alternating Heel Touch
3 Sets x 16 Reps
Air Bike
3 Sets x 16 Reps
Alternating Leg Bridge
3 Sets x 16 Reps
Boat Pose
3 Sets x 16 Reps
Bench Leg Pull-In
3 Sets x 16 Reps
Fri
Rise of the Machines
Est. 56 min
11 exercises
Machine Assisted Dip
3 Sets x 12,8,6 Reps
Machine Assisted Pull-Up
3 Sets x 12,8,6 Reps
Machine Deltoid Raise
3 Sets x 12,8,6 Reps
Machine Fly
3 Sets x 12,8,6 Reps
Machine Incline Chest Press
3 Sets x 12,8,6 Reps
Machine Reverse Fly
3 Sets x 12,8,6 Reps
Machine Seated Row
3 Sets x 12,8,6 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Machine Back Extension
3 Sets x 12,8,6 Reps
Machine Bench Press
3 Sets x 12,8,6 Reps
Preacher Curl Machine
3 Sets x 12,8,6 Reps
