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SuperHero FullBody Split
General
Intermediate
Machine strength
Plan Details
The SuperHero FullBody Split routine by BryanKemper is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
FOR TRACKING PURPOSES ONLY
Routine detail
Mon
Day 1
Est. 95 min
9 exercises
Barbell Incline Bench Press
3 Sets x 4,7,10 Reps
Weighted Pull-Up
3 Sets x 4,7,10 Reps
Barbell Squat
3 Sets x 4,7,10 Reps
Barbell Shoulder Press
3 Sets x 4,7,10 Reps
Dumbbell Incline Curl
3 Sets x 4,7,10 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 12,10,8,6,6,6 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 8 Reps
Hanging Leg Raise
2 Sets x 10 Reps
Barbell Ab Rollout
2 Sets x 20 Reps
Wed
Day 2
Est. 105 min
9 exercises
Barbell Deadlift
3 Sets x 4,7,10 Reps
Barbell Front Squat
3 Sets x 4,7,10 Reps
Barbell Curl
3 Sets x 4,7,10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 4,7,10 Reps
Dumbbell Lateral Raise
6 Sets x 12,10,8,6,6,6 Reps
Dumbbell Incline Fly
6 Sets x 12,10,8,6,6,6 Reps
Barbell Shrug
2 Sets x 8 Reps
Kettlebell Renegade Row
2 Sets x 20 Reps
Plank
3 Sets
Fri
Day 3
Est. 92 min
9 exercises
Barbell Incline Bench Press
3 Sets x 4,7,10 Reps
Weighted Pull-Up
3 Sets x 4,7,10 Reps
Cable Seated Row
6 Sets x 12,10,8,6,6,6 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Weighted Tricep Dip
2 Sets x 8 Reps
Barbell Upright Row
2 Sets x 8 Reps
Dumbbell Lunge
2 Sets x 8 Reps
Parallel Bar Leg Raise
2 Sets x 15 Reps
Hanging Knee Raise Rotation
2 Sets x 40 Reps
