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SuperSet FullBody Workout fatburn
AUDIO TIP
Cutting
Advanced
Machine strength
Plan Details
The SuperSet FullBody Workout fatburn routine by zer0man is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Bulking and Strength Routine For Intermittent and Advance . This routine was designed for bodybuilding who want to gain muscle. This 6 day full body routine consists of 2 low rep exercise per day for strength gains and hypertrophy super-sets for muscles growth while keeping fat gain minimum. You will perform the stench exercise with 2 warm up sets with light way and low rep range. For sets 3, 4 and 5, jump up to a weight you can do for 3-5 reps. Perform as many reps as possible, ideally reaching failure at or around the 5 rep at set 5. At set 5 after reaching failure make a drop set. At set 6 continue with the same weight and after reaching failure drop the weigh again and reach failure. Important in this routine is nutrition. Try to stay near 40,40,20 (carbs,protein,fats) with +5-10% of your TDEE
Routine detail
Day 1
SuperSet Antagonist 1
Est. 101 min
16 exercises
Barbell Squat
4 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Cable Internal Rotation
4 Sets x 12 Reps
Cable External Rotation
4 Sets x 12 Reps
Dumbbell Cuban Press
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 8 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Barbell Wrist Curl (Palms Up)
3 Sets x 15 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Plank
3 Sets
Back Hyperextension
3 Sets x 40 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Day 2
SuperSet Agonist 1
Est. 90 min
20 exercises
Barbell Bench Press
4 Sets x 5 Reps
Chest Dips
4 Sets x 10 Reps
Smith Machine Bench Press (Close Grip)
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
2 Sets x 10 Reps
Dumbbell Pullover
2 Sets x 10 Reps
Cable Lower Chest Raise
2 Sets x 10 Reps
Barbell Sumo Deadlift
2 Sets x 10 Reps
Bridge
2 Sets
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 10 Reps
Dumbbell Alternating Front Raise
2 Sets x 10 Reps
Dumbbell Alternating Incline Curl
2 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
2 Sets x 10 Reps
Barbell Snatch Shrug
2 Sets x 10 Reps
Barbell Behind the Back Shrug
2 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
2 Sets x 15 Reps
Cable Crunch Kneeling Rotation
2 Sets x 10 Reps
Day 3
SuperSet Post-exhausted
Est. 98 min
21 exercises
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 10 Reps
Smith Machine Bent-Over Row
4 Sets x 10 Reps
Dumbbell Incline Bench Press
2 Sets x 10 Reps
Dumbbell Fly
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 6 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Barbell Squat
2 Sets x 10 Reps
Machine Leg Extension
2 Sets x 10 Reps
Cable Rope Lat Pulldown
2 Sets x 10 Reps
Cable Shoulder Extension
2 Sets x 10 Reps
Smith Machine Shoulder Press
2 Sets x 10 Reps
Dumbbell Lateral Raise
2 Sets x 10 Reps
Dumbbell Upright Row
2 Sets x 10 Reps
Dip
2 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
2 Sets x 10 Reps
Cable Rope Row to Neck
2 Sets x 10 Reps
Barbell Behind the Back Shrug
2 Sets x 10 Reps
Barbell Standing Calf Raise
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 10 Reps
Leg Raise with Hip Thrust
2 Sets x 20 Reps
Decline Crunch
2 Sets x 20 Reps
Day 4
SuperSet Antagonist 2
Est. 101 min
15 exercises
Barbell Clean Deadlift
4 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Upright Row
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm High Curl
4 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 20 Reps
Back Hyperextension
3 Sets x 40 Reps
Plank
3 Sets
Day 5
SuperSet Agonist 2
Est. 88 min
20 exercises
Barbell Military Press
4 Sets x 5 Reps
Dumbbell Seated Alternating Front Raise
4 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 10 Reps
Dumbbell Bent-Over Row
2 Sets x 8 Reps
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Chest Dips
4 Sets x 10 Reps
Barbell Front Squat
2 Sets x 8 Reps
Barbell Squat
2 Sets x 8 Reps
Machine Shoulder Press
2 Sets x 10 Reps
Cable Rope Face Pull
2 Sets x 8 Reps
Smith Machine Split Squat
2 Sets x 10 Reps
Bridge
2 Sets
Cable Cross-Over
2 Sets x 10 Reps
Cable chest press
2 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 8 Reps
Cable Rope High Pulley Tricep Extension
2 Sets x 8 Reps
Barbell Concentration Curl (Close Grip)
2 Sets x 8 Reps
Barbell Bicep Curl (Wide Grip)
2 Sets x 8 Reps
Cable Wood Chop
2 Sets x 8 Reps
Weighted Crunch
2 Sets x 8 Reps
Day 6
SuperSet Pre-exhausted
Est. 92 min
20 exercises
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Barbell Bench Press
2 Sets x 10 Reps
Leverage Machine Iso Row
2 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
2 Sets x 10 Reps
Machine Leg Curl (Prone)
2 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 10 Reps
Dumbbell Shoulder Abduction
2 Sets x 10 Reps
Weight Plate Front Raise
2 Sets x 10 Reps
Machine Reverse Fly
2 Sets x 10 Reps
Smith Machine Rear Shoulder Press
2 Sets x 10 Reps
Dumbbell Tricep Extension
2 Sets x 10 Reps
Barbell Tricep Extension (Supine)
2 Sets x 10 Reps
Dumbbell Concentration Curl
2 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 10 Reps
Machine Seated Calf Raise
2 Sets x 20 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Seated Leg Tuck
2 Sets x 20 Reps
Hanging Leg Raise
2 Sets x 20 Reps
