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Compound Superset Routine
Bulking
Intermediate
Barbell
Plan Details
The Compound Superset Routine routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a 2-day strength training program that focuses on compound movements that are performed using supersets. **The workout calls for the use of an Olympic bar. If you do not have access to one, the entire workout can be performed with dumbbells. Each workout begins with a series of dynamic warm-up exercises that you should do to prepare your body for the upcoming workout. The workout will "stress" your body and if you're not warmed-up properly ....you're simply an accident waiting to happen! DAY 1: -Warm-up -Full body strength session using supersets. Day 2: -Warm-up -Full body strength session using supersets but with less overall volume. Stay Strong, MICHAEL WOOD, CSCS Jefit
Routine detail
Day 1
Workout 1: Full Body
Est. 36 min
12 exercises
Jump Rope
1 Set
Kneeling Forearm Stretch
1 Set
90/90 Hamstring Stretch
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Barbell Deep Squat
3 Sets x 8 Reps
World's Greatest Stretch
2 Sets x 3 Reps
Barbell Bent-Over Row
5 Sets x 6 Reps
Barbell Bench Press
5 Sets x 6 Reps
Barbell Shrug
5 Sets x 6 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 10 Reps
Barbell Push Press
5 Sets x 6 Reps
Barbell Curl
5 Sets x 8 Reps
Day 2
Workout 2: Full Body
Est. 29 min
12 exercises
Jump Rope
1 Set
Kneeling Forearm Stretch
1 Set
Bird Dog
1 Set x 8 Reps
Iron Cross Stretch
1 Set x 8 Reps
Barbell Lunge
2 Sets x 8 Reps
World's Greatest Stretch
2 Sets x 3 Reps
Barbell Bent-Over Row
5 Sets x 5 Reps
Barbell Incline Bench Press
5 Sets x 5 Reps
Barbell Shrug
5 Sets x 5 Reps
Barbell Ab Rollout (Kneeling)
5 Sets x 6 Reps
Barbell Push Press
5 Sets x 5 Reps
Barbell Curl
5 Sets x 6 Reps
