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Mike's Superset Week
Bulking
Intermediate
None
Plan Details
The Mike's Superset Week routine by Coltteammember is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
-One muscle and supersets every day. This workout is a great way to add muscle confusion to your workout routine. -When Reps say "20.30" that means do 20-30 total reps -Click on the exersise icon when on the exercise set list page to see the full name of the exercise
Routine detail
Day 1
Chest Day
Est. 50 min
3 exercises
Barbell Inclined & Declined Press Superset
5 Sets x 20 Reps
Mike's Dumbbell Declined Bench Press & Fly Superset
5 Sets x 20 Reps
High & Low Cable Crossover Superset
5 Sets x 20 Reps
Day 2
Back Day
Est. 50 min
3 exercises
Superset Seated Wide Grip Cable Row & Close Grip Lat Pull Down
5 Sets x 20 Reps
Superset Bent Over Barbell Row & T-Bar Row
5 Sets x 20 Reps
Superset Back Hyper Extensions & Dumbell Deadlifts
5 Sets x 20 Reps
Day 3
Bicep Day
Est. 53 min
3 exercises
Superset Inclined Dumbell Curl & Standing Dumbell Hammer Curl
4 Sets x 20 Reps
Superset Preacher Ez-Bar Close Grip Curl & Reverse Preacher Dumbell Curl
4 Sets x 20 Reps
Superset Cable Straight Bar Curl & Cable One Arm Side Curl
4 Sets x 20 Reps
Day 4
Tricep Day
Est. 53 min
3 exercises
Superset Dumbell Kickback & Single One Handed Dumbell Skullcrusher
4 Sets x 20 Reps
Superset Cable Straight Bar Tricep Push Down & Cable Reverse Over The Head Tricep Extension
4 Sets x 20 Reps
Tricep Press Machine & Standing Single Dumbell Two Handed Over Head Tricep Extension
4 Sets x 20 Reps
Day 5
Shoulder Day
Est. 53 min
3 exercises
Superset Dumbell Front Raise & Dumbell Side Raise
4 Sets x 20 Reps
Superset Barbell Shrug & Barbell Overhead Press
4 Sets x 20 Reps
Superset Cable Upright Raise & Cable Crossover Raise
4 Sets x 20 Reps
Day 6
Leg Day
Est. 28 min
3 exercises
Superset Machine Leg Curl & Machine Leg Extensions
3 Sets x 12 Reps
Superset Dumbell Lunges & Dumbell Calf Raises
3 Sets x 12 Reps
Superset Leg Press & Leg Press Calf Extensions
3 Sets x 12 Reps
Day 7
& On the 7th Day We Rested
Est. 0 min
0 exercises
This day is empty
