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superman
Cutting
Advanced
Machine strength
Plan Details
The superman routine by RubenSRX is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Workout 1
Est. 99 min
12 exercises
Barbell Bent-Over Row
4 Sets x 15 Reps
Barbell Bench Press
4 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15 Reps
Dumbbell Incline Fly
4 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Bench Dip
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Smith Machine Toe Raise
2 Sets x 15 Reps
Tue
workout 2
Est. 87 min
13 exercises
Barbell Squat
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
side plank reach through
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Any
workout 3
Est. 93 min
12 exercises
reverse grip bench press
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 12 Reps
Dumbbell Decline Fly
2 Sets x 12 Reps
Dumbbell Upright Row
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Smith Machine Shrug
4 Sets x 12 Reps
behind the back straight arm dip
4 Sets x 12 Reps
Smith Machine Toe Raise
4 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Any
workout 4
Est. 97 min
13 exercises
Barbell Ab Rollout (Kneeling)
1 Set
Barbell Deadlift
1 Set
Parallel Bar Hip Flexion
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Oblique Crunch
1 Set
cable lying concentration curl
4 Sets x 12 Reps
Cable Kneeling Tricep Extension
4 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
