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superhero phase 1
General
Intermediate
Machine strength
Plan Details
The superhero phase 1 routine by NicholasArielLambert is a 12 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Abs
Est. 29 min
4 exercises
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Plank
3 Sets
Day 1
chest/ back
Est. 90 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
incline plate press
3 Sets x 10 Reps
Cable Incline Press
3 Sets x 10 Reps
Bench Push-Up
3 Sets x 10 Reps
chest dip
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Elevated Row
3 Sets x 10 Reps
front lat pulldown
3 Sets x 10 Reps
Day 2
Calves
Est. 28 min
3 exercises
Calf Press On Leg Press
3 Sets x 25 Reps
Barbell Rocking Standing Calf Raise
3 Sets x 25 Reps
Dumbbell Seated Calf Raise
3 Sets x 25 Reps
Day 2
Shoulders legs
Est. 83 min
12 exercises
Smith Machine Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
steering wheels
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Day 3
forearms
Est. 40 min
4 exercises
Barbell Wrist Curl (Posterior)
3 Sets x 25 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 25 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 25 Reps
Barbell Reverse Curl
3 Sets x 25 Reps
Day 3
biceps/ triceps
Est. 84 min
12 exercises
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
EZ Bar Close Grip Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Tricep Push-Up
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Day 4
abs
Est. 30 min
4 exercises
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Alternating Heel Touch
3 Sets x 15 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 15 Reps
Day 4
back/ chest
Est. 128 min
12 exercises
Barbell Bench Press
4 Sets x 15 Reps
Dumbbell Fly
4 Sets x 15 Reps
Machine Fly
4 Sets x 15 Reps
Machine Bench Press
4 Sets x 15 Reps
Dumbbell Decline Press
4 Sets x 15 Reps
Cable Cross-Over
4 Sets x 15 Reps
Chin-Up with Knee Raise
4 Sets x 15 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 15 Reps
Cable V Bar Pulldown
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 15 Reps
Machine Seated Row
4 Sets x 15 Reps
Dual Cable Triceps Extension
4 Sets x 15 Reps
Day 5
calves
Est. 28 min
3 exercises
Single-Leg Calf Raise
3 Sets x 25 Reps
Smith Machine Toe Raise
3 Sets x 25 Reps
Calf Press On Leg Press
3 Sets x 25 Reps
Day 5
legs shoulders
Est. 126 min
12 exercises
Machine Leg Extension
4 Sets x 15 Reps
Machine Seated Leg Curl
4 Sets x 15 Reps
Dumbbell Squat
4 Sets x 15 Reps
Bodyweight Lunge
4 Sets x 15 Reps
Barbell Single-Leg Squat
4 Sets x 15 Reps
Split Jump
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Cable Upright Row
4 Sets x 15 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Cable Reverse Fly
4 Sets x 15 Reps
Day 6
forearms
Est. 43 min
4 exercises
Cable One-Arm Reverse Curl
3 Sets x 25 Reps
Dumbbell One-Arm Wrist Curl Over Bench (Neutral)
3 Sets x 25 Reps
Cable Reverse Curl
3 Sets x 25 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 25 Reps
Day 6
Triceps biceps
Est. 129 min
12 exercises
Barbell Bench Press (Close Grip)
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 15 Reps
Machine Tricep Extension
4 Sets x 15 Reps
Barbell Overhead Tricep Extension
4 Sets x 15 Reps
Dumbbell Incline Tricep Extension
4 Sets x 15 Reps
Cable Tricep Kickback
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Cable Rope Hammer Curl
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 15 Reps
Dumbbell Zottman Curl
4 Sets x 15 Reps
Dumbbell Spider Curl
4 Sets x 15 Reps
