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SuperSet Routine-SSC
Bulking
Intermediate
Machine strength
Plan Details
The SuperSet Routine-SSC routine by scamanor is a 9 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Super set workout
Routine detail
Mon
Chest and Triceps
Est. 43 min
6 exercises
Dip
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 6 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Machine Fly
3 Sets x 6 Reps
Mon
Legs-SSC
Est. 57 min
9 exercises
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Incline Press
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Tue
Chest-SSC
Est. 39 min
6 exercises
Cable Incline Press
3 Sets x 8 Reps
Air Bike
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Wed
Back, Biceps, and Forearm
Est. 42 min
6 exercises
Barbell Deadlift
3 Sets x 6 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 6 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Wed
Back-SSC
Est. 39 min
6 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Thu
Shoulders-SSC
Est. 38 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Fri
Shoulders and Legs
Est. 48 min
7 exercises
Barbell Shrug
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 6 Reps
Fri
Arms-SSC
Est. 38 min
6 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Sat
Abs
Est. 36 min
5 exercises
Hanging Leg Raise
3 Sets x 12 Reps
Air Bike
3 Sets x 16 Reps
Leg Raise
3 Sets x 16 Reps
Oblique Crunch
3 Sets x 16 Reps
Decline Crunch
3 Sets x 12 Reps
