Fast Superset Plan 5 days - Jobin Joe
Shared By : jobinjs VIP
Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
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Description

Never work on a Muscle thats aching. its growing. Work on someting else.
Have very short and erratic schedule in GYM? Go first for mucles used more than 3-4 days ago.

A: Chest/Biceps
B: ABS/Calves
C: Back/Triceps
D: Biceps/ABS or Calves
E: Shoulder/Calves or Abs

Coming back after a break. Reduce the weight, slow down and stop for a second at the end of each rep.
Superset everything to save time.
if 15 reps are easy for you and you can do more then increase the weight to next level.
Avoid injury at all cost.
any weight you cant take to 10 then deduce the weight.
for injury prone areas take the low weight slow and stop for a sec at the end.

Day 1 Chest+Biceps
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 10 sec 15 4 Progress Chart

Chest

Push Up Push Up 10 sec 10 4 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 10 sec 15 4 Progress Chart

Chest

Dumbbell Decline Bench Press Dumbbell Decline Bench Press 10 sec 15 4 Progress Chart

Biceps

Machine Curl With Hammer Grip Machine Curl With Hammer Grip 10 sec 10 4 Progress Chart

Chest

Machine Fly Machine Fly 10 sec 15 4 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 10 sec 15 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 10 sec 15 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 10 sec 15 4 Progress Chart

Forearms

Dumbbell One Arm Wrist Curl Over Bench Dumbbell One Arm Wrist Curl Over Bench 10 sec 15 4 Progress Chart

Chest

Leverage Incline Chest Press Leverage Incline Chest Press 10 sec 15 4 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 10 sec 10 4 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 10 sec 15 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 10 sec 10 4 Progress Chart
Day 2 ABS+Calves
Muscle Exercise Name Timer Reps Sets Track

Cardio

Elliptical Training Elliptical Training 2 min - - Progress Chart

Cardio

Indoor Cycling Indoor Cycling 2 min - - Progress Chart

Cardio

Treadmill Running Treadmill Running 2 min - - Progress Chart

Abs

Barbell Side Bend Barbell Side Bend 10 sec 25 1 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 5 sec 15 4 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 5 sec 15 5 Progress Chart

Lower Legs

Seated One Leg Calf Raise Seated One Leg Calf Raise 10 sec 10 4 Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 10 sec 10 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 5 sec 15 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 10 sec 10 4 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 10 sec 10 4 Progress Chart

Forearms

Dumbbell One Arm Wrist Curl Over Bench Dumbbell One Arm Wrist Curl Over Bench 5 sec 15 5 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 10 sec 10 4 Progress Chart

Abs

Leg Raise Leg Raise 5 sec 15 5 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 10 sec 10 4 Progress Chart

Abs

Air Bike Air Bike 5 sec 15 5 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 5 sec 15 5 Progress Chart

Abs

Decline Crunch Decline Crunch 5 sec 15 4 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 10 sec 10 4 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 10 sec 10 4 Progress Chart

Abs

Cable Wood Chops Cable Wood Chops 10 sec 10 4 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 10 sec 10 4 Progress Chart

Abs

Cable Side Bends Cable Side Bends 10 sec 10 4 Progress Chart

Abs

Cable Crunch Cable Crunch 5 sec 15 5 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 10 sec 10 5 Progress Chart
Day 3 Back+Triceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 2 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 2 min - - Progress Chart

Cardio

Indoor Cycling Indoor Cycling 2 min - - Progress Chart

Triceps

Dumbbell One Arm Triceps Extension Dumbbell One Arm Triceps Extension 5 sec 15 4 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 5 sec 15 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 10 sec 10 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 5 sec 10 4 Progress Chart

Triceps

Cable High Pulley Overhead Tricep Extension Cable High Pulley Overhead Tricep Extension 10 sec 10 4 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 5 sec 10 4 Progress Chart

Triceps

Dumbbell Seated Triceps Press Dumbbell Seated Triceps Press 10 sec 10 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 5 sec 10 4 Progress Chart

Triceps

Seated Tricep Dip Seated Tricep Dip 5 sec 15 4 Progress Chart

Back

Leverage Machine Iso Row Leverage Machine Iso Row 5 sec 15 4 Progress Chart

Triceps

Triceps Pushdown V Bar Triceps Pushdown V Bar 10 sec 10 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 5 sec 15 4 Progress Chart

Back

Dumbbell Deadlift Dumbbell Deadlift 10 sec 10 2 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 10 sec 10 2 Progress Chart
Day 4 Shoulder+Calves
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Smith Machine Seated One Leg Calf Raise Smith Machine Seated One Leg Calf Raise 10 sec 10 4 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 15 sec 15 4 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 15 sec 15 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 15 sec 10 4 Progress Chart

Shoulders

Dumbbell Seated Side Lateral Raise Dumbbell Seated Side Lateral Raise 10 sec 10 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 15 sec 15 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 10 sec 10 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 15 sec 15 4 Progress Chart

Shoulders

Dumbbell Front Raise Dumbbell Front Raise 10 sec 10 4 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 15 sec 15 5 Progress Chart

Shoulders

Dumbbell Alternate Standing Lateral Raise Dumbbell Alternate Standing Lateral Raise 15 sec 10 5 Progress Chart

Upper Legs

Dumbbell Hamstring Curl Dumbbell Hamstring Curl 15 sec 10 4 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 15 sec 10 4 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 15 sec 15 4 Progress Chart

Shoulders

Cable Up Right Row Cable Up Right Row 15 sec 10 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 10 sec 10 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 15 sec 10 4 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 15 sec 10 5 Progress Chart

Upper Legs

Dumbbell Hamstring Curl Dumbbell Hamstring Curl 10 sec 10 5 Progress Chart
Day 5 Biceps+ABS
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 3 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 2 min - - Progress Chart

Abs

Cross Body Crunch Cross Body Crunch 10 sec 10 4 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 15 sec 15 4 Progress Chart

Biceps

Barbell Bicep Drag Curl Barbell Bicep Drag Curl 15 sec 15 4 Progress Chart

Biceps

Dumbbell Seated Curl Dumbbell Seated Curl 15 sec 10 4 Progress Chart

Abs

Jackknife Sit-Up On Bench Jackknife Sit-Up On Bench 10 sec 10 4 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 15 sec 10 4 Progress Chart

Biceps

Cable Standing Biceps Curl Cable Standing Biceps Curl 15 sec 15 4 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 15 sec 15 4 Progress Chart

Biceps

Machine Curl With Hammer Grip Machine Curl With Hammer Grip 15 sec 15 4 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 15 sec 15 4 Progress Chart

Abs

Weighted Crunches Weighted Crunches 15 sec 15 4 Progress Chart
Day 5 Chest+Biceps 2
Muscle Exercise Name Timer Reps Sets Track

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 10 sec 10 4 Progress Chart

Chest

Push Up Push Up 10 sec 10 4 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 10 sec 10 4 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 10 sec 10 4 Progress Chart

Biceps

Dumbbell Spider Curl Dumbbell Spider Curl 10 sec 10 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 10 sec 10 4 Progress Chart

Biceps

Dumbbell One Arm Preacher Curl Dumbbell One Arm Preacher Curl 10 sec 10 4 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 10 sec 10 4 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 10 sec 10 4 Progress Chart

Chest

Cable Inner Chest Press Cable Inner Chest Press 10 sec 10 4 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 10 sec 10 4 Progress Chart

Chest

Barbell Decline Bench Press Barbell Decline Bench Press 10 sec 10 4 Progress Chart

Chest

Machine Fly Machine Fly 10 sec 10 4 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 10 sec 10 4 Progress Chart
Day 6 ABS+Calves 2
Muscle Exercise Name Timer Reps Sets Track

Abs

Oblique Raises on Parallel Bars Oblique Raises on Parallel Bars 10 sec 10 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 15 sec 10 4 Progress Chart

Abs

Air Bike Air Bike 15 sec 10 4 Progress Chart

Lower Legs

One Leg Calf Press on Leg Press One Leg Calf Press on Leg Press 15 sec 10 4 Progress Chart

Abs

Dumbbell Two Arm Side Bend Dumbbell Two Arm Side Bend 15 sec 10 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 15 sec 10 4 Progress Chart

Abs

Seated Leg Tucks Seated Leg Tucks 15 sec 10 4 Progress Chart

Lower Legs

Smith Machine Seated One Leg Calf Raise Smith Machine Seated One Leg Calf Raise 15 sec 10 4 Progress Chart

Abs

Decline Bench Leg Raise Decline Bench Leg Raise 10 sec 10 4 Progress Chart

Lower Legs

Seated One Leg Calf Raise Seated One Leg Calf Raise 15 sec 10 4 Progress Chart

Abs

Decline Oblique Crunch Decline Oblique Crunch 10 sec 10 4 Progress Chart

Forearms

Barbell Seated Palms Up Wrist Curl Barbell Seated Palms Up Wrist Curl 15 sec 10 4 Progress Chart

Abs

Weighted Crunches Weighted Crunches 10 sec 10 4 Progress Chart

Forearms

Dumbbell One Arm Wrist Curl Over Bench Dumbbell One Arm Wrist Curl Over Bench 10 sec 10 4 Progress Chart
Day 7 Back+Tricep 2
Muscle Exercise Name Timer Reps Sets Track

Triceps

Machine Assisted Dip Machine Assisted Dip 10 sec 10 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 10 sec 10 4 Progress Chart

Back

Dumbbell Deadlift Dumbbell Deadlift 10 sec 10 2 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 10 sec 10 2 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 10 sec 10 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 10 sec 10 4 Progress Chart

Triceps

Dumbbell Lying Triceps Extension Dumbbell Lying Triceps Extension 10 sec 10 4 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 10 sec 10 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 10 sec 10 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 10 sec 10 4 Progress Chart

Triceps

Single Bench Dip Single Bench Dip 10 sec 10 4 Progress Chart

Back

Leverage Machine Iso Row Leverage Machine Iso Row 10 sec 10 4 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 10 sec 10 4 Progress Chart

Back

Close Grip Front Lat Pulldown Close Grip Front Lat Pulldown 10 sec 10 4 Progress Chart

Triceps

Close Triceps Pushup Close Triceps Pushup 10 sec 10 4 Progress Chart
Day 8 Shoulder+ABS 2
Muscle Exercise Name Timer Reps Sets Track

Abs

Air Bike Air Bike 5 sec 15 5 Progress Chart

Shoulders

Weight Plate Front Raise Weight Plate Front Raise 5 sec 15 5 Progress Chart

Abs

Cable Crunch Cable Crunch 10 sec 15 5 Progress Chart

Shoulders

Cable Up Right Row Cable Up Right Row 10 sec 15 5 Progress Chart

Abs

Abdominal Pendulum Abdominal Pendulum 5 sec 15 4 Progress Chart

Shoulders

Dumbbell Alternate Standing Lateral Raise Dumbbell Alternate Standing Lateral Raise 10 sec 10 4 Progress Chart

Abs

Weight Plate  Decline Crunch Weight Plate Decline Crunch 10 sec 10 4 Progress Chart

Shoulders

Dumbbell Standing Alternate Front Raises Dumbbell Standing Alternate Front Raises 10 sec 15 4 Progress Chart

Abs

Leg Raise Leg Raise 5 sec 15 5 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 5 sec 15 5 Progress Chart

Abs

Weighted Crunches Weighted Crunches 10 sec 10 4 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 5 sec 15 5 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 10 sec 15 4 Progress Chart

Shoulders

Smith Machine Shoulder Press Smith Machine Shoulder Press 10 sec 10 4 Progress Chart
Day 8 Shoulder+Calves 2
Muscle Exercise Name Timer Reps Sets Track

Lower Legs

Seated Calf Raise Seated Calf Raise 15 sec 15 4 Progress Chart

Shoulders

Dumbbell Alternate Standing Lateral Raise Dumbbell Alternate Standing Lateral Raise 15 sec 10 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 15 sec 15 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 10 sec 10 4 Progress Chart

Lower Legs

Smith Machine Seated One Leg Calf Raise Smith Machine Seated One Leg Calf Raise 10 sec 10 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 15 sec 10 4 Progress Chart

Upper Legs

Dumbbell Hamstring Curl Dumbbell Hamstring Curl 15 sec 10 4 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 15 sec 15 4 Progress Chart

Lower Legs

Dumbbell Standing Calf Raise Dumbbell Standing Calf Raise 15 sec 15 4 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 15 sec 10 4 Progress Chart

Upper Legs

Leg Extension with One Leg Leg Extension with One Leg 15 sec 15 4 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 15 sec 10 4 Progress Chart

Shoulders

Cable Up Right Row Cable Up Right Row 15 sec 10 4 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 15 sec 15 4 Progress Chart