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Speedo Season Supersets
AUDIO TIP
Cutting
Intermediate
Machine strength
Plan Details
The Speedo Season Supersets routine by daddyoooo is a 13 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
3 months to be ready for summer. Time to pick your rhythm and push for that extra 2 reps per exercise
Routine detail
Mon
Chest and triceps
Est. 0 min
10 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Leg day
Est. 0 min
10 exercises
Jump Squat
3 Sets x 5 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 10 Reps
Prisoner Squat
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Crunch Kneeling Rotation
3 Sets x 8 Reps
Wed
Back and biceps
Est. 0 min
15 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Kettlebell Snatch
1 Set x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Kettlebell Hang Clean
1 Set x 8 Reps
Barbell Concentration Curl (Close Grip)
2 Sets x 8 Reps
Barbell Curl
2 Sets x 8 Reps
Dumbbell Incline Spider Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
2 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Thu
Shoulders and cardio
Est. 0 min
14 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Cable Internal Rotation
3 Sets x 8 Reps
Cable Rope Deltoid Row
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 8 Reps
Fri
Arms
Est. 0 min
13 exercises
Barbell Squat
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Oblique Crunch
3 Sets x 8 Reps
Reverse Crunch
1 Set x 8 Reps
Any
Day 6
Est. 0 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Kettlebell One-Arm Snatch
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Smith Machine Behind the Back Wrist Curl
3 Sets x 8 Reps
EZ Bar Curl
2 Sets x 8 Reps
Barbell Preacher Curl
2 Sets x 8 Reps
Dumbbell Incline Curl
2 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
2 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
2 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 12 Reps
Stability Ball Crunch
1 Set x 8 Reps
Any
Superman week 1 day 5
Est. 0 min
11 exercises
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Rope Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Decline Chest Fly
3 Sets x 8 Reps
Dumbbell Posterior Fly on Stability Ball
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Any
Superman week 1 day 3
Est. 0 min
14 exercises
Smith Machine Squat
3 Sets x 8 Reps
Hanging Knee Raise
3 Sets x 8 Reps
Barbell Romanian Deadlift
3 Sets x 8 Reps
Weighted Crunch
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Any
Superman week 1 day 1
Est. 0 min
15 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Walking Lunge
3 Sets x 8 Reps
Plank
3 Sets
Calf Press On Leg Press
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Any
Superman week 1 day 2
Est. 0 min
9 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Bodyweight Step-Up
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Superman week 1 day 6
Est. 0 min
10 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Spider Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Any
Legs and calves
Est. 0 min
12 exercises
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Deadlift
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Step Machine
3 Sets
Any
Superman week 1 day 4
Est. 0 min
14 exercises
Dumbbell One-Arm Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
