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Super Set Day 1
Bulking
Advanced
Machine strength
Plan Details
The Super Set Day 1 routine by williamdavidson2 is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
BiggerandBetter2017
Routine detail
Mon
Day 1: Quads-Hams-Calves-Abs
Est. 76 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 12 Reps
Machine Single-Leg Curl
4 Sets x 12 Reps
Dragon Flag
4 Sets x 8 Reps
Tue
Day 2: Chest/Back/Traps
Est. 95 min
12 exercises
Machine Fly
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Barbell Shrug
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Upright Row (Supine)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Wed
Day 3: Shoulders/Triceps/Biceps
Est. 79 min
9 exercises
Barbell Push Press
4 Sets x 8 Reps
Barbell Tricep Extension
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 12 Reps
Dumbbell Alternating Seated Curl
4 Sets x 12 Reps
Thu
Day :4 Quads/Hams/Calves/Abs
Est. 158 min
13 exercises
Smith Machine Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
3 Sets x 15 Reps
Bench Weighted Decline Crunch
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Decline Bench Rotational Sit-Up
4 Sets x 15 Reps
Smith Machine Front Squat
4 Sets x 10 Reps
Machine Kneeling Leg Curl
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Fri
Day 5: Chest/Back/Traps
Est. 141 min
12 exercises
Dumbbell Bent-Over Raise
3 Sets x 10 Reps
Dumbbell Decline Bench Press
4 Sets x 10 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Cable Upright Row (Supine)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Upper Row
4 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Any
Day 6: Shoulders/Triceps/Biceps
Est. 138 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
EZ Bar Close Grip Curl
4 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Dumbbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
