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Supersets v.1
Bulking
Advanced
Machine strength
Plan Details
The Supersets v.1 routine by bvdh1972 is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest & Back
Est. 67 min
7 exercises
Dumbbell Bench Press
6 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
6 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Wide Grip Seated Row
4 Sets x 10 Reps
Cable Incline Fly
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Elliptical Training
1 Set
Day 2
Quads/Hamstring & Abs
Est. 65 min
8 exercises
Smith Machine Squat
5 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 15 Reps
Walking
1 Set
Day 3
Biceps & Triceps & Abs
Est. 70 min
8 exercises
Barbell Bench Press (Close Grip)
5 Sets x 8 Reps
Dumbbell Incline Curl
5 Sets x 8 Reps
Tricep P/Down Str8 Bar
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 25 Reps
Step Machine
1 Set
Day 4
Shoulders & Calves & Abs
Est. 68 min
8 exercises
Dumbbell Seated Shoulder Press
5 Sets x 8 Reps
Machine Seated Calf Raise
5 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 10 Reps
Hack Calf Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Plank
3 Sets
Step Machine
1 Set
