Fast Superset Plan 5 days - Jobin Joe | Jefit - Best Android and iPhone Workout, Fitness, Exercise, Bodybuilding App | Workout Routine Database

Fast Superset Plan 5 days - Jobin Joe

Shared By : jobinjs VIP
Frequency : 3 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 0 / 512

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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.

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Day 1

Chest+Biceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Air Bike	10 sec	15	4
Chest		Push Up	10 sec	10	4
Biceps		Dumbbell Alternate Bicep Curl	10 sec	15	4
Chest		Dumbbell Decline Bench Press	10 sec	15	4
Biceps		Machine Curl With Hammer Grip	10 sec	10	4
Chest		Machine Fly	10 sec	15	4
Biceps		Cable Overhead Curl	10 sec	15	4
Chest		Dumbbell Incline Bench Press	10 sec	15	4
Chest		Dumbbell Bench Press	10 sec	15	4
Forearms		Dumbbell One Arm Wrist Curl Over Bench	10 sec	15	4
Chest		Leverage Incline Chest Press	10 sec	15	4
Forearms		Barbell Palms Up Wrist Curl Over A Bench	10 sec	10	4
Biceps		EZ Bar Curl	10 sec	15	4
Biceps		Dumbbell Concentration Curls	10 sec	10	4

Day 2

ABS+Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Elliptical Training	2 min	-	-
Cardio		Indoor Cycling	2 min	-	-
Cardio		Treadmill Running	2 min	-	-
Abs		Barbell Side Bend	10 sec	25	1
Abs		Parallel Bar Leg Raise	5 sec	15	4
Lower Legs		Barbell Standing Calf Raise	5 sec	15	5
Lower Legs		Seated One Leg Calf Raise	10 sec	10	4
Abs		Cross Body Crunch	10 sec	10	4
Lower Legs		Seated Calf Raise	5 sec	15	4
Lower Legs		Seated Calf Raise	10 sec	10	4
Abs		Decline Bench Weighted Twist	10 sec	10	4
Forearms		Dumbbell One Arm Wrist Curl Over Bench	5 sec	15	5
Lower Legs		Standing Calf Raises	10 sec	10	4
Abs		Leg Raise	5 sec	15	5
Lower Legs		Barbell Standing Calf Raise	10 sec	10	4
Abs		Air Bike	5 sec	15	5
Lower Legs		Calf Press On Leg Press	5 sec	15	5
Abs		Decline Crunch	5 sec	15	4
Forearms		Barbell Palms Up Wrist Curl Over A Bench	10 sec	10	4
Upper Legs		Lying Leg Curls	10 sec	10	4
Abs		Cable Wood Chops	10 sec	10	4
Abs		Weight Plate Decline Crunch	10 sec	10	4
Abs		Cable Side Bends	10 sec	10	4
Abs		Cable Crunch	5 sec	15	5
Forearms		Barbell Palms Up Wrist Curl Over A Bench	10 sec	10	5

Day 3

Back+Triceps

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	2 min	-	-
Cardio		Elliptical Training	2 min	-	-
Cardio		Indoor Cycling	2 min	-	-
Triceps		Dumbbell One Arm Triceps Extension	5 sec	15	4
Back		Machine Assisted Pull Up	5 sec	15	4
Triceps		Cable Rope Triceps Pushdown	10 sec	10	4
Back		Wide Grip Lat Pulldown	5 sec	10	4
Triceps		Cable High Pulley Overhead Tricep Extension	10 sec	10	4
Back		Machine Lat Pull Down	5 sec	10	4
Triceps		Dumbbell Seated Triceps Press	10 sec	10	4
Back		Cable Seated Row	5 sec	10	4
Triceps		Seated Tricep Dip	5 sec	15	4
Back		Leverage Machine Iso Row	5 sec	15	4
Triceps		Triceps Pushdown V Bar	10 sec	10	4
Back		Dumbbell One Arm Row	5 sec	15	4
Back		Dumbbell Deadlift	10 sec	10	2
Back		Hyperextensions - Back Extensions	10 sec	10	2

Day 4

Shoulder+Calves

Muscle	Exercise Name		Timer	Reps	Sets	Track
Lower Legs		Smith Machine Seated One Leg Calf Raise	10 sec	10	4
Shoulders		Machine Reverse Flyes	15 sec	15	4
Lower Legs		Dumbbell Standing Calf Raise	15 sec	15	4
Shoulders		Dumbbell Arnold Press	15 sec	10	4
Shoulders		Dumbbell Seated Side Lateral Raise	10 sec	10	4
Lower Legs		Seated Calf Raise	15 sec	15	4
Shoulders		Dumbbell Shoulder Press	10 sec	10	4
Lower Legs		Standing Calf Raises	15 sec	15	4
Shoulders		Dumbbell Front Raise	10 sec	10	4
Upper Legs		Leg Extension with One Leg	15 sec	15	5
Shoulders		Dumbbell Alternate Standing Lateral Raise	15 sec	10	5
Upper Legs		Dumbbell Hamstring Curl	15 sec	10	4
Shoulders		Machine Shoulder Press	15 sec	10	4
Forearms		Barbell Palms Up Wrist Curl Over A Bench	15 sec	15	4
Shoulders		Cable Up Right Row	15 sec	10	4
Upper Legs		Leg Extensions	10 sec	10	4
Shoulders		Dumbbell Shoulder Press	15 sec	10	4
Shoulders		Cable Rope Face Pull	15 sec	10	5
Upper Legs		Dumbbell Hamstring Curl	10 sec	10	5

Day 5

Biceps+ABS

Muscle	Exercise Name		Timer	Reps	Sets	Track
Cardio		Treadmill Running	3 min	-	-
Cardio		Elliptical Training	2 min	-	-
Abs		Cross Body Crunch	10 sec	10	4
Abs		Knee Hip Raise On Parallel Bars	15 sec	15	4
Biceps		Barbell Bicep Drag Curl	15 sec	15	4
Biceps		Dumbbell Seated Curl	15 sec	10	4
Abs		Jackknife Sit-Up On Bench	10 sec	10	4
Abs		Decline Bench Leg Raise	15 sec	10	4
Biceps		Cable Standing Biceps Curl	15 sec	15	4
Biceps		Dumbbell Alternate Hammer Curl	15 sec	15	4
Biceps		Machine Curl With Hammer Grip	15 sec	15	4
Biceps		Cable Overhead Curl	15 sec	15	4
Abs		Weighted Crunches	15 sec	15	4

Day 5

Chest+Biceps 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Parallel Bar Leg Raise	10 sec	10	4
Chest		Push Up	10 sec	10	4
Biceps		Cable Close Grip Curl	10 sec	10	4
Chest		Barbell Bench Press	10 sec	10	4
Biceps		Dumbbell Spider Curl	10 sec	10	4
Chest		Dumbbell Fly	10 sec	10	4
Biceps		Dumbbell One Arm Preacher Curl	10 sec	10	4
Chest		Barbell Incline Bench Press	10 sec	10	4
Biceps		Cable Rope Hammer Curls	10 sec	10	4
Chest		Cable Inner Chest Press	10 sec	10	4
Biceps		Dumbbell Concentration Curls	10 sec	10	4
Chest		Barbell Decline Bench Press	10 sec	10	4
Chest		Machine Fly	10 sec	10	4
Biceps		Bicep Curl Machine	10 sec	10	4

Day 6

ABS+Calves 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Oblique Raises on Parallel Bars	10 sec	10	4
Lower Legs		Seated Calf Raise	15 sec	10	4
Abs		Air Bike	15 sec	10	4
Lower Legs		One Leg Calf Press on Leg Press	15 sec	10	4
Abs		Dumbbell Two Arm Side Bend	15 sec	10	4
Lower Legs		Standing Calf Raises	15 sec	10	4
Abs		Seated Leg Tucks	15 sec	10	4
Lower Legs		Smith Machine Seated One Leg Calf Raise	15 sec	10	4
Abs		Decline Bench Leg Raise	10 sec	10	4
Lower Legs		Seated One Leg Calf Raise	15 sec	10	4
Abs		Decline Oblique Crunch	10 sec	10	4
Forearms		Barbell Seated Palms Up Wrist Curl	15 sec	10	4
Abs		Weighted Crunches	10 sec	10	4
Forearms		Dumbbell One Arm Wrist Curl Over Bench	10 sec	10	4

Day 7

Back+Tricep 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Triceps		Machine Assisted Dip	10 sec	10	4
Back		Wide Grip Lat Pulldown	10 sec	10	4
Back		Dumbbell Deadlift	10 sec	10	2
Back		Hyperextensions - Back Extensions	10 sec	10	2
Triceps		Cable Triceps Pushdown	10 sec	10	4
Back		Cable Seated Row	10 sec	10	4
Triceps		Dumbbell Lying Triceps Extension	10 sec	10	4
Back		Machine Lat Pull Down	10 sec	10	4
Triceps		Dumbbell Tricep Kickback	10 sec	10	4
Back		Dumbbell One Arm Row	10 sec	10	4
Triceps		Single Bench Dip	10 sec	10	4
Back		Leverage Machine Iso Row	10 sec	10	4
Back		Barbell Bent Over Row	10 sec	10	4
Back		Close Grip Front Lat Pulldown	10 sec	10	4
Triceps		Close Triceps Pushup	10 sec	10	4

Day 8

Shoulder+ABS 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Abs		Air Bike	5 sec	15	5
Shoulders		Weight Plate Front Raise	5 sec	15	5
Abs		Cable Crunch	10 sec	15	5
Shoulders		Cable Up Right Row	10 sec	15	5
Abs		Abdominal Pendulum	5 sec	15	4
Shoulders		Dumbbell Alternate Standing Lateral Raise	10 sec	10	4
Abs		Weight Plate Decline Crunch	10 sec	10	4
Shoulders		Dumbbell Standing Alternate Front Raises	10 sec	15	4
Abs		Leg Raise	5 sec	15	5
Shoulders		Machine Reverse Flyes	5 sec	15	5
Abs		Weighted Crunches	10 sec	10	4
Shoulders		Cable Rope Face Pull	5 sec	15	5
Forearms		Barbell Behind The Back Wrist Curl	10 sec	15	4
Shoulders		Smith Machine Shoulder Press	10 sec	10	4

Day 8

Shoulder+Calves 2

Muscle	Exercise Name		Timer	Reps	Sets	Track
Lower Legs		Seated Calf Raise	15 sec	15	4
Shoulders		Dumbbell Alternate Standing Lateral Raise	15 sec	10	4
Lower Legs		Standing Calf Raises	15 sec	15	4
Shoulders		Dumbbell Arnold Press	10 sec	10	4
Lower Legs		Smith Machine Seated One Leg Calf Raise	10 sec	10	4
Shoulders		Dumbbell Arnold Press	15 sec	10	4
Upper Legs		Dumbbell Hamstring Curl	15 sec	10	4
Shoulders		Machine Reverse Flyes	15 sec	15	4
Lower Legs		Dumbbell Standing Calf Raise	15 sec	15	4
Shoulders		Machine Shoulder Press	15 sec	10	4
Upper Legs		Leg Extension with One Leg	15 sec	15	4
Shoulders		Cable Rope Face Pull	15 sec	10	4
Shoulders		Cable Up Right Row	15 sec	10	4
Forearms		Barbell Palms Up Wrist Curl Over A Bench	15 sec	15	4

Abs (284)
Back (138)
Biceps (116)
Chest (139)
Forearm (51)
Glutes (26)
Shoulders (207)
Triceps (109)
Upper Legs (176)
Lower Legs (43)
Cardio (19)
All (1309)

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