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Super Set Efficiency
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Super Set Efficiency routine by HTOWNGABE is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Less time in the gym!
Routine detail
Day 1
Chest/Shoulder/Tri
Est. 240 min
37 exercises
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
6 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
standing cable crunch
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Barbell Upright Row
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Press (Close Grip)
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Upright Row
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Dumbbell Seated Alternating Arnold Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Rear Tricep Extension
3 Sets x 12 Reps
Bench Dip
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Cable Upright Row
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension (Reverse Grip)
6 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
seated deltoid hammer raises
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Day 13
Bi'cep, Back, legs
Est. 240 min
40 exercises
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell One-Arm Row
6 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 12 Reps
Barbell Deadlift
6 Sets x 12 Reps
Barbell Bent-Over Row
6 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Alternating Reverse Curl
3 Sets x 12 Reps
EZ Bar Curl
1 Set x 12 Reps
Machine Back Extension
6 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Rope Hammer Curl
6 Sets x 12 Reps
Cable One-Arm Row
6 Sets x 12 Reps
Cable V-Bar Row
3 Sets x 12 Reps
alternate cable rope hammer curls
6 Sets x 12 Reps
Dumbbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Wood Chop
6 Sets x 12 Reps
Barbell Reverse Curl
6 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 12 Reps
Dumbbell Concentration Curl
6 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl (Pronated)
6 Sets x 12 Reps
Pull-Up
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Cable Reverse Curl
3 Sets x 12 Reps
T Bar Row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 12 Reps
Leverage Machine Iso Row
3 Sets x 12 Reps
Cable Standing Row
3 Sets x 12 Reps
Dumbbell Supinated One-Arm Wrist Curl
6 Sets x 12 Reps
Forearm Wrist Curl
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 12 Reps
Day 14
Abs
Est. 145 min
20 exercises
Stability Ball Hand and Foot Exchange
3 Sets x 12 Reps
Parallel Bar Leg Raise
3 Sets x 12 Reps
Treadmill Running
1 Set
Stability Ball Pull-In
3 Sets x 12 Reps
8 minute drill
1 Set
standing cable crunch
3 Sets x 12 Reps
Dumbbell Side Bend
6 Sets x 12 Reps
Flutter Kick
6 Sets x 12 Reps
Weight Plate Russian Twist
3 Sets x 12 Reps
Elevate Core Scrunch
3 Sets x 12 Reps
Alternate side scrunch
3 Sets x 12 Reps
barbell cardio circuit
1 Set x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Hanging leg raises
3 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 12 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Sit-Up
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
Day 15
cross train
Est. 147 min
25 exercises
Cable Lower Chest Raise
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Deltoid Raise
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
3 Sets x 12 Reps
Cable Reverse Crossover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable One-Arm Reverse Fly
3 Sets x 12 Reps
Cable One-Arm Tricep Extension
6 Sets x 12 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 12 Reps
Cable Dual Overhead Curl
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 12 Reps
Cable One-Arm Row
3 Sets x 12 Reps
Cable Tricep Kickback
6 Sets x 12 Reps
CT curl
6 Sets x 12 Reps
Lateral ahold raise. CT
3 Sets x 12 Reps
CT lay pull down
3 Sets x 12 Reps
Runner's Stretch
1 Set x 12 Reps
barbell cardio circuit
6 Sets x 12 Reps
Day 16
legs
Est. 162 min
23 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Hip Adduction
3 Sets x 12 Reps
Machine Hip Abduction
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
plate loaded kneeling one leg curl
3 Sets x 12 Reps
precor super squat 624
3 Sets x 12 Reps
prefer full squat
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Machine Calf Press
3 Sets x 12 Reps
machine calf press seated
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
plate loaded kneeling one leg curl
6 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Glute Machine kick back
6 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Box squats
3 Sets x 12 Reps
Hack Squat
3 Sets x 12 Reps
Day 17
chest
Est. 145 min
21 exercises
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Leverage Incline Chest Press
3 Sets x 12 Reps
Band Cross-Over
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Cable Upper Chest Crossover
3 Sets x 12 Reps
one arm machine press
3 Sets x 12 Reps
Close Grip Bench Press
3 Sets x 12 Reps
Narrow DB press
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Leverage Chest Press
3 Sets x 12 Reps
Dumbbell One-Arm Bench Press
6 Sets x 12 Reps
Cable Mid Chest Crossover
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
