Speedo Season Supersets - JEFIT

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Speedo Season Supersets - JEFIT

Speedo Season Supersets banner

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 Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 8 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

3 Sets x 8 Reps

Barbell Decline Bench Press Demonstration

Barbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Tue

Leg day

Est. 0 min

10 exercises

Jump Squat Demonstration

Jump Squat

3 Sets x 5 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Barbell Front Squat Demonstration

Barbell Front Squat

3 Sets x 10 Reps

Prisoner Squat Demonstration

Prisoner Squat

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Cable Crunch Kneeling Rotation Demonstration

Cable Crunch Kneeling Rotation

3 Sets x 8 Reps

Wed

Back and biceps

Est. 0 min

15 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

3 Sets x 8 Reps

Cable Front Lat Pulldown (Close Grip) Demonstration

Cable Front Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Kettlebell Snatch Demonstration

Kettlebell Snatch

1 Set x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Barbell Behind the Back Shrug Demonstration

Barbell Behind the Back Shrug

3 Sets x 8 Reps

Kettlebell Hang Clean Demonstration

Kettlebell Hang Clean

1 Set x 8 Reps

Barbell Concentration Curl (Close Grip) Demonstration

Barbell Concentration Curl (Close Grip)

2 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

2 Sets x 8 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

2 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

2 Sets x 8 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

2 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Thu

Shoulders and cardio

Est. 0 min

14 exercises

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell One-Arm Front Raise Demonstration

Dumbbell One-Arm Front Raise

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 8 Reps

Barbell Military Press Demonstration

Barbell Military Press

3 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

3 Sets x 8 Reps

Dumbbell Seated Side Lateral Raise Demonstration

Dumbbell Seated Side Lateral Raise

3 Sets x 8 Reps

Weight Plate Front Raise Demonstration

Weight Plate Front Raise

3 Sets x 8 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

3 Sets x 8 Reps

Cable Internal Rotation Demonstration

Cable Internal Rotation

3 Sets x 8 Reps

Cable Rope Deltoid Row Demonstration

Cable Rope Deltoid Row

3 Sets x 8 Reps

Cable Seated Row to Neck Demonstration

Cable Seated Row to Neck

3 Sets x 8 Reps

Fri

Arms

Est. 0 min

13 exercises

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Barbell Lunge Demonstration

Barbell Lunge

3 Sets x 8 Reps

Machine Single-Leg Press Demonstration

Machine Single-Leg Press

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

3 Sets x 8 Reps

Barbell Romanian Deadlift From Deficit Demonstration

Barbell Romanian Deadlift From Deficit

3 Sets x 8 Reps

Barbell Squat Demonstration

Barbell Squat

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 8 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 8 Reps

Cable Oblique Crunch Demonstration

Cable Oblique Crunch

3 Sets x 8 Reps

Reverse Crunch Demonstration

Reverse Crunch

1 Set x 8 Reps

Any

Day 6

Est. 0 min

15 exercises

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Machine Reverse Lat Pulldown (Close Grip) Demonstration

Machine Reverse Lat Pulldown (Close Grip)

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 8 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 8 Reps

Kettlebell One-Arm Snatch Demonstration

Kettlebell One-Arm Snatch

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 8 Reps

Smith Machine Behind the Back Wrist Curl Demonstration

Smith Machine Behind the Back Wrist Curl

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

2 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

2 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

2 Sets x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

2 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

2 Sets x 12 Reps

Barbell Kneeling Wrist Curl (Palms Down) Demonstration

Barbell Kneeling Wrist Curl (Palms Down)

2 Sets x 12 Reps

Stability Ball Crunch Demonstration

Stability Ball Crunch

1 Set x 8 Reps

Any

Superman week 1 day 2

Est. 0 min

9 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Bicep Curl (Supine Close Grip) Demonstration

Cable Bicep Curl (Supine Close Grip)

3 Sets x 8 Reps

Bodyweight Step-Up Demonstration

Bodyweight Step-Up

3 Sets x 8 Reps

V-Up Demonstration

V-Up

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Any

Superman week 1 day 6

Est. 0 min

10 exercises

Barbell Ab Rollout (Kneeling) Demonstration

Barbell Ab Rollout (Kneeling)

3 Sets x 8 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

3 Sets x 8 Reps

Parallel Bar Hip Flexion Demonstration

Parallel Bar Hip Flexion

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

3 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Any

Superman week 1 day 4

Est. 0 min

14 exercises

Dumbbell One-Arm Press (Reverse Grip) Demonstration

Dumbbell One-Arm Press (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

3 Sets x 8 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

3 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Any

Legs and calves

Est. 0 min

12 exercises

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

3 Sets x 8 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 8 Reps

Smith Machine Single-Leg Calf Raise Demonstration

Smith Machine Single-Leg Calf Raise

3 Sets x 8 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 8 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

3 Sets x 8 Reps

Dumbbell Squat Demonstration

Dumbbell Squat

3 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Smith Machine Toe Raise Demonstration

Smith Machine Toe Raise

3 Sets x 8 Reps

Step Machine Demonstration

Step Machine

3 Sets

Any

Superman week 1 day 5

Est. 0 min

11 exercises

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

3 Sets x 8 Reps

Cable Rope Tricep Extension (Supine) Demonstration

Cable Rope Tricep Extension (Supine)

3 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 8 Reps

Weighted Tricep Dip Demonstration

Weighted Tricep Dip

3 Sets x 8 Reps

Cable Decline Chest Fly Demonstration

Cable Decline Chest Fly

3 Sets x 8 Reps

Dumbbell Posterior Fly on Stability Ball Demonstration

Dumbbell Posterior Fly on Stability Ball

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 8 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

3 Sets x 8 Reps

Any

Superman week 1 day 3

Est. 0 min

14 exercises

Smith Machine Squat Demonstration

Smith Machine Squat

3 Sets x 8 Reps

Hanging Knee Raise Demonstration

Hanging Knee Raise

3 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

3 Sets x 8 Reps

Weighted Crunch Demonstration

Weighted Crunch

3 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Extension (Reverse Grip) Demonstration

Dumbbell One-Arm Tricep Extension (Reverse Grip)

3 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 8 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

3 Sets x 8 Reps

Any

Superman week 1 day 1

Est. 0 min

15 exercises

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

3 Sets x 8 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 8 Reps

Dumbbell Lateral Raise (Prone) Demonstration

Dumbbell Lateral Raise (Prone)

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps