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Superman Remastered
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Superman Remastered routine by dollarman is a 10 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 0 min
24 exercises
Barbell Reverse Tricep Bench Press
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
2 Sets x 8 Reps
Dumbbell Seated Arnold Press
2 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 8 Reps
Barbell Behind the Back Shrug
2 Sets x 8 Reps
Cable Shoulder Extension
2 Sets x 8 Reps
Cable Standing Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable High Cross-Over
3 Sets x 8 Reps
Cable One-Arm High Curl
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Good Morning
3 Sets x 8 Reps
Tue
Workout 2
Est. 0 min
31 exercises
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Incline Fly
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Bench Hip Thrust
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
V-Up
3 Sets x 8 Reps
Dumbbell Step-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
Smith Machine Toe Raise
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Wed
Workout 3
Est. 0 min
31 exercises
Barbell Squat
3 Sets x 8 Reps
Hanging Leg 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)
2 Sets x 8 Reps
Side Bridge
3 Sets
Leverage Decline Chest Press
3 Sets x 8 Reps
Smith Machine Shrug
2 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Side Bend
2 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Barbell Shrug
2 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Leverage Chest Press
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Hack Squat
4 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Wood Chop
3 Sets x 8 Reps
Thu
Workout 4
Est. 0 min
25 exercises
Leverage Chest Press
4 Sets x 8 Reps
Barbell Bent-Over Row
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
2 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Plank
3 Sets
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Fri
Workout 5
Est. 0 min
20 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Back Hyperextension
2 Sets x 8 Reps
Decline Crunch
2 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl (Prone)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Smith Machine Toe Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Barbell Tricep Extension
3 Sets x 8 Reps
Sat
Workout 6
Est. 0 min
17 exercises
Leverage Chest Press
3 Sets x 8 Reps
Barbell Bent-Over Row
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 Reverse Fly
3 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Bodyweight Walking Lunge
3 Sets x 8 Reps
Plank
3 Sets
Machine Seated Calf Raise
3 Sets x 8 Reps
Cable Seated Overhead Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Any
Day 3
Est. 0 min
22 exercises
Dumbbell Bench Press (Reverse Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Dumbbell Lateral Raise
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
2 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
2 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Machine Dip
2 Sets x 8 Reps
Cable Hip Abduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Reverse Tricep Bench Press
3 Sets x 8 Reps
Any
Week 3
Est. 0 min
21 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Dumbbell 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
Smith Machine Toe Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Leverage Incline Chest Press
3 Sets x 8 Reps
Leverage Machine High Row
4 Sets x 8 Reps
Hack Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Any
Day 6
Est. 0 min
17 exercises
Cable Seated Overhead Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Smith Machine Hack Squat
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Barbell Hack Squat
3 Sets x 8 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Any
Week 3
Est. 0 min
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Leverage Shoulder Press
3 Sets x 8 Reps
Dumbbell Incline Fly
2 Sets x 8 Reps
Dumbbell Reverse Fly
2 Sets x 8 Reps
Cable Cross-Over
2 Sets x 8 Reps
Cable Lateral Raise
2 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
