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Five Day Superset Frenzy
Bulking
Intermediate
Machine strength
Plan Details
The Five Day Superset Frenzy routine by jakehansen is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
New 5 Day Started November 2016.
Routine detail
Mon
Arms
Est. 57 min
8 exercises
Dip
3 Sets x 12 Reps
Chin-Up with Knee Raise
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Standing Zottman Curls
3 Sets x 12 Reps
Bench Dip
3 Sets x 8 Reps
Tue
Back
Est. 60 min
8 exercises
Chin-Up with Knee Raise
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
T Bar Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 14 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Wed
Core + Shoudlers
Est. 78 min
12 exercises
Parallel Bar Leg Raise
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Torso Rotation Machine
3 Sets x 15 Reps
Scrunch (From Knees)
3 Sets x 12 Reps
Medicine Ball Trunk Rotation
3 Sets x 24 Reps
Cable Wood Chop
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Cuban Press
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Thu
Chest
Est. 63 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 12 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Fri
Legs/Lower Body
Est. 60 min
8 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Calf Raise
4 Sets x 12 Reps
Poliquin Step Up
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 18 Reps
Machine Leg Extension
3 Sets x 10 Reps
Rocket Jump
3 Sets x 10 Reps
