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superman
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The superman routine by RubenSRX is a 8 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
5 weeks For more detailed information go check out muscle and fitness superman programme by DR. Jim stoppani week 1) 12 - 15 reps week2) 8 - 10 reps week 3) 4-6 reps week 4) 8 - 10 reps week 5) 12 - 15 reps
Routine detail
Mon
Workout 1
Est. 90 min
13 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
4 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Bench Dip
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Smith Machine Toe Raise
2 Sets x 15 Reps
Dip
4 Sets x 12 Reps
Mon
Workout 1
Est. 90 min
13 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
4 Sets x 15 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 15 Reps
Cable Cross-Over
2 Sets x 15 Reps
Cable Lateral Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
2 Sets x 15 Reps
Bench Dip
2 Sets x 15 Reps
Machine Calf Raise
2 Sets x 15 Reps
Smith Machine Toe Raise
2 Sets x 15 Reps
Dip
4 Sets x 12 Reps
Tue
workout 2
Est. 80 min
12 exercises
Barbell Squat
4 Sets x 12 Reps
Hanging Knee Raise
4 Sets x 12 Reps
Barbell Romanian Deadlift
4 Sets x 12 Reps
Crunch
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
side plank reach through
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 12 Reps
Any
workout 4
Est. 73 min
13 exercises
Barbell Ab Rollout (Kneeling)
4 Sets x 12 Reps
Barbell Deadlift
4 Sets x 12 Reps
Parallel Bar Hip Flexion
4 Sets x 12 Reps
Back Hyperextension
4 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 12 Reps
Oblique Crunch
1 Set
cable lying concentration curl
2 Sets x 12 Reps
Cable Tricep Extension (Kneeling)
2 Sets x 12 Reps
Dumbbell Incline Curl
2 Sets x 12 Reps
Bench Dip
2 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
2 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
2 Sets x 12 Reps
Any
Home Set
Est. 46 min
8 exercises
Prisoner Squat
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Band Upright Row
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 10 Reps
Band Lateral Raise
4 Sets x 10 Reps
Upper Back Stretch
4 Sets x 20 Reps
Plank
4 Sets
Any
workout 3
Est. 70 min
12 exercises
reverse grip bench press
4 Sets x 12 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Decline Fly
4 Sets x 12 Reps
Dumbbell Upright Row
2 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 12 Reps
Smith Machine Shrug
2 Sets x 12 Reps
behind the back straight arm dip
2 Sets x 12 Reps
Smith Machine Toe Raise
2 Sets x 12 Reps
Machine Seated Calf Raise
2 Sets x 12 Reps
Any
cardio
Est. 62 min
1 exercise
Rowing
1 Set
Any
[2020-05-14] Workout
Est. 25 min
3 exercises
Push-Up
4 Sets x 12 Reps
Prisoner Squat
4 Sets x 12 Reps
Kettlebell One-Arm Swing
4 Sets x 12 Reps
