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Get big with SUPERSETS!*
Bulking
Advanced
Machine strength
Plan Details
The Get big with SUPERSETS!* routine by Omar111 is a 10 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This routine is focus on tearing your muscles down and allowing time for them to recover before you tear them down again. The next week will be a different group of excercises so your muscles don't catch on to whats happening. Each day will be supersets of the different muscle groups. Superset everything except: chin up, inverted row, squat, deep squat, shoulder press, dumbell arnold press, and abs. Super set a chest excerise with a bicep, a back excercise with a tricep, and a quad exercise with a hamstring or calf exercise. You can superset the shoulder exercises if you feel like it. Focus on your form and contraction of your muscles. in between each set have a 45 to 75 second rest. Enjoy
Routine detail
Day 1
Chest and Biceps
Est. 39 min
7 exercises
Barbell Bench Press
4 Sets x 10,8,8,6 Reps
Dumbbell Hammer Curl
3 Sets x 10,8,8 Reps
Barbell Decline Bench Press
3 Sets x 10,8,8 Reps
Barbell Bicep Drag Curl
3 Sets x 10,8,8 Reps
Barbell Incline Bench Press
3 Sets x 10,8,8 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10,8,8 Reps
Push-Up
3 Sets x 15 Reps
Day 2
Shoulders and Abs
Est. 48 min
8 exercises
Barbell Front Raise
3 Sets x 10,8,8 Reps
Crunch
3 Sets x 36 Reps
Barbell Shrug
3 Sets x 12 Reps
Dumbbell Bent-Over Raise
3 Sets x 10,8,8 Reps
Decline Crunch
3 Sets x 15 Reps
Barbell Shoulder Press
3 Sets x 10,8,8 Reps
Weight Plate Shrug
1 Set x 20 Reps
Handstand Push-Up
3 Sets x 6 Reps
Day 3
Back And Triceps
Est. 49 min
9 exercises
Chin-Up with Knee Raise
2 Sets x 10 Reps
Cable Seated Row
3 Sets x 10,8,8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10,8,8 Reps
Weighted Pull-Up
3 Sets x 10,8,8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10,8,8 Reps
Cable V Bar Pulldown
3 Sets x 10,8,8 Reps
Dumbbell Seated Tricep Press
3 Sets x 10,8,8 Reps
Lat Shrugs
3 Sets x 10 Reps
Dip
3 Sets x 20 Reps
Day 4
Legs and Abs
Est. 46 min
9 exercises
Barbell Squat
4 Sets x 10,8,8,6 Reps
Machine Seated Calf Raise
3 Sets x 10,8,8 Reps
Barbell Deadlift
4 Sets x 10,8,8,6 Reps
Machine Leg Press
3 Sets x 10,8,8 Reps
Calf Press On Leg Press
3 Sets x 10,8,8 Reps
Machine Leg Extension
3 Sets x 10,8,8 Reps
Machine Leg Curl (Prone)
3 Sets x 10,8,8 Reps
Decline Bench Weighted Twist
3 Sets x 10,8,8 Reps
Parallel Bar Hip Raise
3 Sets x 10,8,8 Reps
Day 5
Rest
Est. 0 min
0 exercises
This day is empty
Day 6
Chest and Biceps
Est. 65 min
9 exercises
Dumbbell Alternating Bench Press
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
3 Sets x 10 Reps
Dumbbell One-Arm Reverse Bench Wrist Curl
3 Sets x 10 Reps
Dumbbell Decline Press
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Day 7
Shoulders and Abs
Est. 56 min
8 exercises
Dumbbell Cuban Press
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Handstand Push-Up
3 Sets x 6 Reps
Barbell Snatch Shrug
3 Sets x 12 Reps
Weight Plate Shrug
1 Set x 20 Reps
Day 8
Back and Triceps
Est. 65 min
9 exercises
Machine Inverted Row
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dip
3 Sets x 20 Reps
Pull-Up
3 Sets x 10 Reps
Barbell Cambered Row (Prone)
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Day 9
Legs and Abs
Est. 60 min
8 exercises
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 15 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Sit-Up
3 Sets x 30 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Dumbbell Single-Leg Calf Raise
3 Sets x 10 Reps
Day 10
Rest
Est. 0 min
0 exercises
This day is empty
