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Super Training
General
Advanced
Machine strength
Plan Details
The Super Training routine by CoryWolberg is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
Warm Up = Start At 30/15 Reps And Work Down To Working Weight Over 3 Sets (30/15/8 Or 15/8/5) Fail = Metabolic Hold/Drop/Negative/Isometric Circuit = 15 Rep Max/Fail Sun - Legs A (WU: 15 / PRIMARY: 5x5/Drop, SECONDARY: 4x8/Fail) Mon - Pull B (WU: 30 / PRIMARY: 4x8/Drop, SECONDARY: 3x15/Fail) Tue - Push A (WU: 15 / PRIMARY: 5x5/Drop, SECONDARY: 4x8/Fail) Wed - Legs B (WU: 30 / PRIMARY: 4x8/Drop, SECONDARY: 3x15/Fail) Thu - Pull A (WU: 15 / PRIMARY: 5x5/Drop, SECONDARY: 4x8/Fail) Fri - Push B (WU 30 / PRIMARY: 4x8/Drop, SECONDARY: 3x15/Fail)
Routine detail
Day 1
Sun - Legs A
Est. 73 min
7 exercises
Barbell Squat
5 Sets x 5 Reps
Glute-Ham Raise
5 Sets x 5 Reps
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Machine Single-Leg Calf Press
4 Sets x 8 Reps
(Circuit) One Leg Extensions
1 Set x 15 Reps
(Circuit) One Leg Curls
1 Set x 15 Reps
Day 2
Mon - Pull B
Est. 76 min
7 exercises
Weighted Pull-Up
4 Sets x 8 Reps
Barbell Rack Pull
4 Sets x 8 Reps
T Bar Row
4 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
(Circuit) Dumbbell Incline Curls
1 Set x 15 Reps
Cable Wood Chop
4 Sets x 8 Reps
Day 3
Tue - Push A
Est. 75 min
7 exercises
Dumbbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
5 Sets x 5 Reps
Dumbbell Seated Shoulder Press
5 Sets x 5 Reps
Cable Cross-Over
4 Sets x 8 Reps
Cable One-Arm Lateral Raise
4 Sets x 8 Reps
(Circuit) Cable Lateral Raise
1 Set x 15 Reps
(Circuit) Tricep Pushdown
1 Set x 15 Reps
Day 4
Wed - Legs B
Est. 68 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 15 Reps
(Circuit) One Leg Extensions
1 Set x 15 Reps
(Circuit) One Leg Curls
1 Set x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Day 5
Thu - Pull A
Est. 80 min
7 exercises
Weighted Pull-Up
5 Sets x 5 Reps
Barbell Deadlift
5 Sets x 5 Reps
T Bar Row
5 Sets x 5 Reps
One Arm Close Grip Cable Row
4 Sets x 8 Reps
Cable Seated Overhead Curl
4 Sets x 8 Reps
(Circuit) Cable Curl
1 Set x 15 Reps
Reverse Pec Deck
4 Sets x 8 Reps
Day 6
Fri - Push B
Est. 76 min
7 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Incline Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 15 Reps
(Circuit) Cable Lateral Raise
1 Set x 15 Reps
Cable High Pulley Tricep Extension
3 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 8 Reps
