Superwoman 2023

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Superwoman 2023 - JEFIT

Superwoman 2023

AUDIO TIP

Cutting

Intermediate

Barbell

Plan Details

The Superwoman 2023 routine by simieouf is a 20 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.

Enter your routine description

Routine detail

Day 1

Week 1

Est. 0 min

12 exercises

Barbell Bent-Over Row

4 Sets x 15 Reps

Barbell Bench Press

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Dumbbell Incline Fly

2 Sets x 15 Reps

Dumbbell Reverse Fly

2 Sets x 15 Reps

Band Cross-Over

2 Sets x 15 Reps

Dumbbell Lateral Raise

2 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Straight arm dips

4 Sets x 15 Reps

Barbell Standing Calf Raise

4 Sets x 15 Reps

Kettlebell Toe Raise

4 Sets x 15 Reps

Day 2

Week 1

Est. 0 min

13 exercises

Barbell Squat

4 Sets x 15 Reps

Leg Raise

4 Sets x 15 Reps

Romanian Deadlift

4 Sets x 15 Reps

Crunch

4 Sets x 15 Reps

kettlebell one legged step up

4 Sets x 15 Reps

TRX hamstrings

4 Sets x 15 Reps

Side Plank

3 Sets x 15 Reps

Cable Tricep Extension

4 Sets x 15 Reps

EZ Bar Curl

4 Sets x 15 Reps

TRX body tricep extensions

3 Sets x 15 Reps

Weighted Bench Dip

3 Sets x 15 Reps

Barbell Reverse Wrist Curl

3 Sets x 15 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Day 3

Week 1

Est. 0 min

12 exercises

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 15 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 15 Reps

Dumbbell Alternating Front Raise

2 Sets x 15 Reps

Dumbbell Fly

2 Sets x 15 Reps

Dumbbell Upright Row

2 Sets x 15 Reps

Dip

2 Sets x 15 Reps

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Barbell Behind the Back Shrug

4 Sets x 15 Reps

Straight arm dips

4 Sets x 15 Reps

Kettlebell Toe Raise

4 Sets x 15 Reps

Donkey Calf Raise

4 Sets x 15 Reps

Day 4

Week 1

Est. 0 min

13 exercises

Barbell Ab Rollout (Kneeling)

4 Sets x 15 Reps

Barbell Deadlift

4 Sets x 15 Reps

V-Up

4 Sets x 15 Reps

Superman

4 Sets

TRX hamstrings

4 Sets x 15 Reps

Kettlebell lunge

4 Sets x 15 Reps

Oblique Crunch

3 Sets x 15 Reps

Cable Bicep Curl

4 Sets x 15 Reps

Cable Lying Tricep Extension

4 Sets x 15 Reps

Dumbbell Incline Bench Curl

3 Sets x 15 Reps

Bench Dip

3 Sets x 15 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Barbell Reverse Curl

3 Sets x 15 Reps

Day 5

Week 2

Est. 0 min

12 exercises

Barbell Bench Press

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell Reverse Fly

2 Sets x 10 Reps

Dumbbell Incline Fly

2 Sets x 10 Reps

Dumbbell Lateral Raise

2 Sets x 10 Reps

Band Cross-Over

2 Sets x 10 Reps

Straight arm dips

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Kettlebell Toe Raise

4 Sets x 10 Reps

Barbell Standing Calf Raise

4 Sets x 10 Reps

Day 6

Week 2

Est. 0 min

13 exercises

Leg Raise

4 Sets x 10 Reps

Barbell Squat

4 Sets x 10 Reps

Crunch

4 Sets x 10 Reps

Romanian Deadlift

4 Sets x 10 Reps

TRX hamstrings

4 Sets x 10 Reps

kettlebell one legged step up

4 Sets x 10 Reps

Side Plank

3 Sets x 15 Reps

EZ Bar Curl

4 Sets x 10 Reps

Cable Tricep Extension

4 Sets x 10 Reps

Weighted Bench Dip

3 Sets x 10 Reps

TRX body tricep extensions

3 Sets x 10 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Barbell Reverse Wrist Curl

3 Sets x 10 Reps

Day 7

Week 2

Est. 0 min

12 exercises

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 10 Reps

Dumbbell Fly

2 Sets x 10 Reps

Dumbbell Alternating Front Raise

2 Sets x 10 Reps

Dip

2 Sets x 10 Reps

Dumbbell Upright Row

2 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Straight arm dips

4 Sets x 10 Reps

Barbell Behind the Back Shrug

4 Sets x 10 Reps

Donkey Calf Raise

4 Sets x 10 Reps

Kettlebell Toe Raise

4 Sets x 10 Reps

Day 8

Week 2

Est. 0 min

13 exercises

Barbell Deadlift

4 Sets x 10 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 10 Reps

Superman

4 Sets

V-Up

4 Sets x 10 Reps

Kettlebell lunge

4 Sets x 10 Reps

TRX hamstrings

4 Sets x 10 Reps

Oblique Crunch

3 Sets x 10 Reps

Cable Lying Tricep Extension

4 Sets x 10 Reps

Cable Bicep Curl

4 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Incline Bench Curl

3 Sets x 10 Reps

Barbell Reverse Curl

3 Sets x 10 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Day 9

Week 3

Est. 0 min

12 exercises

Barbell Bent-Over Row

4 Sets x 6 Reps

Barbell Bench Press

4 Sets x 6 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 6 Reps

Dumbbell Seated Shoulder Press

4 Sets x 6 Reps

Dumbbell Incline Fly

2 Sets x 6 Reps

Dumbbell Reverse Fly

2 Sets x 6 Reps

Band Cross-Over

2 Sets x 6 Reps

Dumbbell Lateral Raise

2 Sets x 6 Reps

Dumbbell Shoulder Shrug

4 Sets x 6 Reps

Straight arm dips

4 Sets x 6 Reps

Barbell Standing Calf Raise

4 Sets x 6 Reps

Kettlebell Toe Raise

4 Sets x 6 Reps

Day 10

Week 3

Est. 0 min

13 exercises

Barbell Squat

4 Sets x 6 Reps

Leg Raise

4 Sets x 6 Reps

Romanian Deadlift

4 Sets x 6 Reps

Crunch

4 Sets x 6 Reps

kettlebell one legged step up

4 Sets x 6 Reps

TRX hamstrings

4 Sets x 6 Reps

Side Plank

3 Sets x 15 Reps

Cable Tricep Extension

4 Sets x 6 Reps

EZ Bar Curl

4 Sets x 6 Reps

TRX body tricep extensions

3 Sets x 6 Reps

Weighted Bench Dip

3 Sets x 6 Reps

Barbell Reverse Wrist Curl

3 Sets x 6 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 6 Reps

Day 11

Week 3

Est. 0 min

12 exercises

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 6 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 6 Reps

Dumbbell Alternating Front Raise

2 Sets x 6 Reps

Dumbbell Fly

2 Sets x 6 Reps

Dumbbell Upright Row

2 Sets x 6 Reps

Dip

2 Sets x 6 Reps

Dumbbell Seated Arnold Press

4 Sets x 6 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 6 Reps

Barbell Behind the Back Shrug

4 Sets x 6 Reps

Straight arm dips

4 Sets x 6 Reps

Kettlebell Toe Raise

4 Sets x 6 Reps

Donkey Calf Raise

4 Sets x 6 Reps

Day 12

Week 3

Est. 0 min

13 exercises

Barbell Ab Rollout (Kneeling)

4 Sets x 6 Reps

Barbell Deadlift

4 Sets x 6 Reps

V-Up

4 Sets x 6 Reps

Superman

4 Sets

TRX hamstrings

4 Sets x 6 Reps

Kettlebell lunge

4 Sets x 6 Reps

Oblique Crunch

3 Sets x 6 Reps

Cable Bicep Curl

4 Sets x 6 Reps

Cable Lying Tricep Extension

4 Sets x 6 Reps

Dumbbell Incline Bench Curl

3 Sets x 6 Reps

Bench Dip

3 Sets x 6 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 6 Reps

Barbell Reverse Curl

3 Sets x 6 Reps

Day 13

Week 4

Est. 0 min

12 exercises

Barbell Bench Press

4 Sets x 10 Reps

Barbell Bent-Over Row

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 10 Reps

Dumbbell Reverse Fly

2 Sets x 10 Reps

Dumbbell Incline Fly

2 Sets x 10 Reps

Dumbbell Lateral Raise

2 Sets x 10 Reps

Band Cross-Over

2 Sets x 10 Reps

Straight arm dips

4 Sets x 10 Reps

Dumbbell Shoulder Shrug

4 Sets x 10 Reps

Kettlebell Toe Raise

4 Sets x 10 Reps

Barbell Standing Calf Raise

4 Sets x 10 Reps

Day 14

Week 4

Est. 0 min

13 exercises

Leg Raise

4 Sets x 10 Reps

Barbell Squat

4 Sets x 10 Reps

Crunch

4 Sets x 10 Reps

Romanian Deadlift

4 Sets x 10 Reps

TRX hamstrings

4 Sets x 10 Reps

kettlebell one legged step up

4 Sets x 10 Reps

Side Plank

3 Sets x 15 Reps

EZ Bar Curl

4 Sets x 10 Reps

Cable Tricep Extension

4 Sets x 10 Reps

Weighted Bench Dip

3 Sets x 10 Reps

TRX body tricep extensions

3 Sets x 10 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Barbell Reverse Wrist Curl

3 Sets x 10 Reps

Day 15

Week 4

Est. 0 min

12 exercises

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 10 Reps

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 10 Reps

Dumbbell Fly

2 Sets x 10 Reps

Dumbbell Alternating Front Raise

2 Sets x 10 Reps

Dip

2 Sets x 10 Reps

Dumbbell Upright Row

2 Sets x 10 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 10 Reps

Dumbbell Seated Arnold Press

4 Sets x 10 Reps

Straight arm dips

4 Sets x 10 Reps

Barbell Behind the Back Shrug

4 Sets x 10 Reps

Donkey Calf Raise

4 Sets x 10 Reps

Kettlebell Toe Raise

4 Sets x 10 Reps

Day 16

Week 4

Est. 0 min

13 exercises

Barbell Deadlift

4 Sets x 10 Reps

Barbell Ab Rollout (Kneeling)

4 Sets x 10 Reps

Superman

4 Sets

V-Up

4 Sets x 10 Reps

Kettlebell lunge

4 Sets x 10 Reps

TRX hamstrings

4 Sets x 10 Reps

Oblique Crunch

3 Sets x 10 Reps

Cable Lying Tricep Extension

4 Sets x 10 Reps

Cable Bicep Curl

4 Sets x 10 Reps

Bench Dip

3 Sets x 10 Reps

Dumbbell Incline Bench Curl

3 Sets x 10 Reps

Barbell Reverse Curl

3 Sets x 10 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 10 Reps

Day 17

Week 5

Est. 0 min

12 exercises

Barbell Bent-Over Row

4 Sets x 15 Reps

Barbell Bench Press

4 Sets x 15 Reps

Cable Lat Pulldown (Wide Grip)

4 Sets x 15 Reps

Dumbbell Seated Shoulder Press

4 Sets x 15 Reps

Dumbbell Incline Fly

2 Sets x 15 Reps

Dumbbell Reverse Fly

2 Sets x 15 Reps

Band Cross-Over

2 Sets x 15 Reps

Dumbbell Lateral Raise

2 Sets x 15 Reps

Dumbbell Shoulder Shrug

4 Sets x 15 Reps

Straight arm dips

4 Sets x 15 Reps

Barbell Standing Calf Raise

4 Sets x 15 Reps

Kettlebell Toe Raise

4 Sets x 15 Reps

Day 18

Week 5

Est. 0 min

13 exercises

Barbell Squat

4 Sets x 15 Reps

Leg Raise

4 Sets x 15 Reps

Romanian Deadlift

4 Sets x 15 Reps

Crunch

4 Sets x 15 Reps

kettlebell one legged step up

4 Sets x 15 Reps

TRX hamstrings

4 Sets x 15 Reps

Side Plank

3 Sets x 15 Reps

Cable Tricep Extension

4 Sets x 15 Reps

EZ Bar Curl

4 Sets x 15 Reps

TRX body tricep extensions

3 Sets x 15 Reps

Weighted Bench Dip

3 Sets x 15 Reps

Barbell Reverse Wrist Curl

3 Sets x 15 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Day 19

Week 5

Est. 0 min

12 exercises

Barbell Reverse Bench Press (Wide Grip)

4 Sets x 15 Reps

Barbell Bent-Over Row (Reverse Grip)

4 Sets x 15 Reps

Dumbbell Alternating Front Raise

2 Sets x 15 Reps

Dumbbell Fly

2 Sets x 15 Reps

Dumbbell Upright Row

2 Sets x 15 Reps

Dip

2 Sets x 15 Reps

Dumbbell Seated Arnold Press

4 Sets x 15 Reps

Machine Reverse Lat Pulldown (Close Grip)

4 Sets x 15 Reps

Barbell Behind the Back Shrug

4 Sets x 15 Reps

Straight arm dips

4 Sets x 15 Reps

Kettlebell Toe Raise

4 Sets x 15 Reps

Donkey Calf Raise

4 Sets x 15 Reps

Day 20

Week 5

Est. 0 min

13 exercises

Barbell Ab Rollout (Kneeling)

4 Sets x 15 Reps

Barbell Deadlift

4 Sets x 15 Reps

V-Up

4 Sets x 15 Reps

Superman

4 Sets

TRX hamstrings

4 Sets x 15 Reps

Kettlebell lunge

4 Sets x 15 Reps

Oblique Crunch

3 Sets x 15 Reps

Cable Bicep Curl

4 Sets x 15 Reps

Cable Lying Tricep Extension

4 Sets x 15 Reps

Dumbbell Incline Bench Curl

3 Sets x 15 Reps

Bench Dip

3 Sets x 15 Reps

Barbell Wrist Curl (Palms Up)

3 Sets x 15 Reps

Barbell Reverse Curl

3 Sets x 15 Reps

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Superwoman 2023

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