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SuperSet week
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The SuperSet week routine by gninja2 is a 4 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
Chest and Bicep
Est. 76 min
14 exercises
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Mid Chest Crossover
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Barbell Bench Press
5 Sets x 6 Reps
Dumbbell Alternating Seated Curl
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Barbell Curl
4 Sets x 12 Reps
Push-Up
4 Sets x 8 Reps
Tue
Triceps and Back
Est. 82 min
14 exercises
Cable Internal Rotation
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Seated Row
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable One-Arm Seated Row
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Alternating Front and Back Press
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Alternating Hammer Curl
4 Sets x 8 Reps
Wed
Leg and abs
Est. 81 min
14 exercises
Machine Hip Abduction
5 Sets x 8 Reps
Machine Hip Adduction
5 Sets x 8 Reps
Calf Press On Leg Press
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Plank
3 Sets
Jackknife Sit-Up
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Thu
Shoulders and forearm
Est. 72 min
13 exercises
Cable Internal Rotation
3 Sets x 8 Reps
Cable External Rotation
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 8 Reps
Dumbbell Seated Front Raise (Hammer)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Cuban Press
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 8 Reps
Dumbbell Incline Shoulder Raise
4 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Seated Front Raise
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
