Loading...
Superset program 27/03
AUDIO TIP
General
Advanced
Machine strength
Plan Details
The Superset program 27/03 routine by Remibabakhanloo is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Full Upper Body
Est. 0 min
10 exercises
Machine Assisted Pull-Up
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Barbell Bench Press
3 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 12 Reps
Barbell Spider Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 15 Reps
Cable One-Arm Bicep Curl
3 Sets x 15 Reps
Cable Tricep Kickback
3 Sets x 15 Reps
Wed
Full Lower Body
Est. 0 min
9 exercises
Heel elevated suitcase Squat
3 Sets x 12 Reps
Dumbbell Deadlift
3 Sets x 12 Reps
Landmine lunges
3 Sets x 12 Reps
Machine Leg Press (Narrow Stance)
3 Sets x 12 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Glute Hyperextension
3 Sets x 20 Reps
Bodyweight Calf Raises
3 Sets x 20 Reps
Toe Raises
3 Sets x 20 Reps
Fri
Full Upper Body
Est. 0 min
8 exercises
Cable V Bar Pulldown
3 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Inverted Rows
3 Sets x 12 Reps
Palms in wide grip Machine Row
3 Sets x 12 Reps
Push ups
3 Sets x 12 Reps
Barbell Deadlift
3 Sets x 12 Reps
Back Hyperextension
3 Sets x 20 Reps
Sat
Full Lower Body
Est. 0 min
10 exercises
Hack Squat
3 Sets x 12 Reps
Land mine Rdls
3 Sets x 12 Reps
Dumbbell Bulgarian Lunges
3 Sets x 12 Reps
Single leg Rdls
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Straight bar sissy squat
3 Sets x 20 Reps
Barbell Pin-Off Good Morning
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
