Superman Remastered - JEFIT

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Superman Remastered - JEFIT

Superman Remastered banner

Superman Remastered

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Superman Remastered routine by jereklink is a 7 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Full body split with supersets week 1 12-15 week 2 8-10 week 3 4-6 week 4 8-10 week 5 12-15

Routine detail

Day 1

Day 1 - Chest/Back/Shoulders/Traps

Est. 125 min

16 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

7 Sets x 8 Reps

Barbell Bent-Over Row Demonstration

Barbell Bent-Over Row

7 Sets x 8 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

4 Sets x 8 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 8 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 8 Reps

Dumbbell Rear Deltoid Row Demonstration

Dumbbell Rear Deltoid Row

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 8 Reps

Cable One-Arm Reverse Curl Demonstration

Cable One-Arm Reverse Curl

3 Sets x 8 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 8 Reps

Plank Demonstration

Plank

3 Sets

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

3 Sets x 8 Reps

Dumbbell Wrist Curl (Palms Up) Demonstration

Dumbbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Day 2

Day 2: Triceps/Biceps/Forearms

Est. 104 min

13 exercises

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Barbell Curl Demonstration

Barbell Curl

5 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

5 Sets x 8 Reps

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

5 Sets x 8 Reps

Dumbbell Step-Up Demonstration

Dumbbell Step-Up

3 Sets x 8 Reps

V-Up Demonstration

V-Up

3 Sets x 8 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

4 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 8 Reps

Barbell Reverse Wrist Curl Demonstration

Barbell Reverse Wrist Curl

3 Sets x 8 Reps

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 8 Reps

Day 3

Day 3: Legs/Abs/Calves

Est. 130 min

18 exercises

Barbell Squat Demonstration

Barbell Squat

4 Sets x 8 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 8 Reps

Barbell Romanian Deadlift Demonstration

Barbell Romanian Deadlift

4 Sets x 8 Reps

Weighted Crunch Demonstration

Weighted Crunch

4 Sets x 8 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Side Plank Reach-Through Demonstration

Side Plank Reach-Through

3 Sets x 8 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 8 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

4 Sets x 8 Reps

Dumbbell Decline Bench Press Demonstration

Dumbbell Decline Bench Press

4 Sets x 8 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 8 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 8 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 8 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

4 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

3 Sets x 8 Reps

Kettlebell Toe Raise Demonstration

Kettlebell Toe Raise

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 8 Reps

Day 4

Day 4: Chest/Back/Shoulders/Traps

Est. 119 min

18 exercises

Reverse Grip Dumbbell Press Demonstration

Reverse Grip Dumbbell Press

5 Sets x 8 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

5 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Decline Fly Demonstration

Dumbbell Decline Fly

4 Sets x 8 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 8 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 8 Reps

Smith Behind the Back Shrug Demonstration

Smith Behind the Back Shrug

3 Sets x 8 Reps

Dumbbell Upright Row Demonstration

Dumbbell Upright Row

3 Sets x 8 Reps

Straight Arm Pushdown Demonstration

Straight Arm Pushdown

3 Sets x 8 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Reverse Hamstring Extension Demonstration

Reverse Hamstring Extension

3 Sets x 8 Reps

Decline Bench Leg Raise Demonstration

Decline Bench Leg Raise

3 Sets x 8 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

2 Sets x 8 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

2 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

3 Sets x 8 Reps

Dumbbell One-Arm Reverse Wrist Curl Demonstration

Dumbbell One-Arm Reverse Wrist Curl

3 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 8 Reps

Roman Chair Crunch Demonstration

Roman Chair Crunch

3 Sets x 8 Reps

Day 5

Day 5: Triceps/Biceps/Forearms

Est. 129 min

16 exercises

Cable Dual Overhead Curl Demonstration

Cable Dual Overhead Curl

5 Sets x 8 Reps

Cable Lying Tricep Extension Demonstration

Cable Lying Tricep Extension

5 Sets x 8 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

5 Sets x 8 Reps

Weighted Bench Dip Demonstration

Weighted Bench Dip

5 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

4 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

4 Sets x 8 Reps

Barbell Hack Squat Demonstration

Barbell Hack Squat

4 Sets x 8 Reps

Barbell Hip Thrust Demonstration

Barbell Hip Thrust

4 Sets x 8 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

4 Sets x 8 Reps

Barbell Standing Calf Raise Demonstration

Barbell Standing Calf Raise

4 Sets x 8 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 8 Reps

Barbell Reverse Wrist Curl Demonstration

Barbell Reverse Wrist Curl

3 Sets x 8 Reps

Kettlebell swing Demonstration

Kettlebell swing

3 Sets x 8 Reps

Pull-Up (Hammer Grip) Demonstration

Pull-Up (Hammer Grip)

3 Sets x 8 Reps

Machine Bicep Curl Demonstration

Machine Bicep Curl

4 Sets x 8 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

4 Sets x 8 Reps

Day 6

Day 6: Legs/Abs/Calves

Est. 105 min

14 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 8 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

6 Sets x 8 Reps

Roman Chair Crunch Demonstration

Roman Chair Crunch

3 Sets x 8 Reps

Back Hyperextension Demonstration

Back Hyperextension

3 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

4 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 8 Reps

Barbell Tricep Extension (Supine) Demonstration

Barbell Tricep Extension (Supine)

3 Sets x 8 Reps

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

4 Sets x 8 Reps

Dumbbell Incline Spider Curl Demonstration

Dumbbell Incline Spider Curl

4 Sets x 8 Reps

Machine Seated Calf Raise Demonstration

Machine Seated Calf Raise

2 Sets x 8 Reps

Smith Machine Toe Raise Demonstration

Smith Machine Toe Raise

2 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 8 Reps

Elevated Push-Up Demonstration

Elevated Push-Up

3 Sets x 8 Reps

Day 7

5 x 5

Est. 59 min

4 exercises

Barbell Squat Demonstration

Barbell Squat

6 Sets x 8 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

6 Sets x 8 Reps

Barbell Deadlift Demonstration

Barbell Deadlift

9 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

9 Sets x 8 Reps