Willis Superset Workout Week 1,2,3,7,8 - JEFIT

Willis Superset Workout Week 1,2,3,7,8 - JEFIT

Willis Superset Workout Week 1,2,3,7,8 banner

Willis Superset Workout Week 1,2,3,7,8

Bulking

Intermediate

Machine strength

Plan Details

The Willis Superset Workout Week 1,2,3,7,8 routine by Ushkabob is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Mon

Legs and Shoulders

Est. 83 min

9 exercises

Step Machine Demonstration

Step Machine

1 Set

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

5 Sets x 20 Reps

Seated Rear Deltoid Flys Demonstration

Seated Rear Deltoid Flys

5 Sets x 12 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 20 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 12 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

5 Sets x 10 Reps

Machine Calf Press Demonstration

Machine Calf Press

5 Sets x 25 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 20 Reps

Box Jumps Demonstration

Box Jumps

1 Set x 15 Reps

Tue

Chest and Biceps

Est. 86 min

11 exercises

Arc Trainer Demonstration

Arc Trainer

1 Set

Smith Machine Bench Press Demonstration

Smith Machine Bench Press

5 Sets x 10 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 10 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

5 Sets x 10 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

5 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

5 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

5 Sets x 10 Reps

Push-Up Demonstration

Push-Up

5 Sets x 20 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

5 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

5 Sets x 12 Reps

Suspension Pushup in Core Area Demonstration

Suspension Pushup in Core Area

5 Sets x 10 Reps

Wed

Back and Triceps

Est. 77 min

9 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Pull-Up Demonstration

Pull-Up

5 Sets x 10 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

5 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

5 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

5 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

5 Sets x 10 Reps

Barbell Tricep Extension Demonstration

Barbell Tricep Extension

5 Sets x 10 Reps

Thu

Leg Day

Est. 96 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 10 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

5 Sets x 10 Reps

Smith Machine Split Squat Demonstration

Smith Machine Split Squat

5 Sets x 10 Reps

Single-Leg Donkey Calf Raise Demonstration

Single-Leg Donkey Calf Raise

5 Sets x 10 Reps

Smith Machine Stiff-Leg Deadlift Demonstration

Smith Machine Stiff-Leg Deadlift

5 Sets x 10 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

5 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

5 Sets x 10 Reps

Fri

Shoulders

Est. 114 min

11 exercises

Walking Demonstration

Walking

1 Set

Smith Machine Shoulder Press Demonstration

Smith Machine Shoulder Press

5 Sets x 10 Reps

Seated Rear Deltoid Flys Demonstration

Seated Rear Deltoid Flys

5 Sets x 10 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

5 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

5 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 10 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

5 Sets x 10 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

5 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

5 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

5 Sets x 10 Reps