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SuperSets
Bulking
Intermediate
Barbell
Plan Details
The SuperSets routine by george.a.alapatt is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This workout utilizes super sets. Two excerises with no break in between, usually complementary muscles. These excerises are more tiresome, but require less time. Breaks go up to two minutes.
Routine detail
Day 1
Chest/Back
Est. 26 min
8 exercises
Barbell Bench Press
3 Sets x 8,10,12 Reps
Barbell Bent-Over Row
3 Sets x 8,10,12 Reps
Barbell Incline Bench Press
3 Sets x 8,10,12 Reps
Barbell Deadlift
3 Sets x 8,10,12 Reps
Dumbbell Incline Fly
3 Sets x 8,10,12 Reps
Dumbbell Reverse Fly
3 Sets x 8,10,12 Reps
Barbell Curl
3 Sets x 8,10,12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8,10,12 Reps
Day 2
Shoulders and Abs
Est. 32 min
8 exercises
Decline Crunch
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 8,10,12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8,10,12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8,10,12 Reps
Dumbbell Hammer Curl
3 Sets x 8,10,12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8,10,12 Reps
Day 3
Arms
Est. 28 min
8 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8,10,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8,10,12 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8,10,12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8,10,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,10,12 Reps
Dumbbell Decline Bench Press
3 Sets x 8,10,12 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,12 Reps
Day 4
Legs
Est. 37 min
8 exercises
Machine Leg Press
3 Sets x 8,10,12 Reps
Barbell Standing Calf Raise
3 Sets x 8,10,12 Reps
Barbell Deep Squat
3 Sets x 8,10,12 Reps
Mountain Climber
3 Sets x 30 Reps
Barbell Romanian Deadlift
3 Sets x 8,10,12 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
