Push, Pull and Legs Supersets
Shared By : osama.tarsha VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Advanced
Downloads / Views : 9 / 787

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Description

This is a strictly cutting routine to look your best for summer. I have used plans like this in the past but I decided to create my own because I didn't find them challenging enough. Do this routine for at least 1 month before you go to the beach for the best result. Guidelines: -Make sure to eat a rich protein diet to recover those torn muscle fibers. Just google rich protein foods. -Eat 6 small meals a day. Each meal would be about half, or more, of what you would usually consume 3 times a day. Just increase the protein content, I would recommend a supplement. -Sleep for at least 8 hours a day. -Do at least 30 minutes of fasted cardio in the morning , on an empty stomach. Just a simple walk or a light run will do fine. Doing this will burn a lot of fat rather than doing cardio later in the day. -Warm up for at least 5 minutes before lifting any weights, just light cardio or light weights to get some blood flowing in your muscles. Also do at least 5 minutes of dynamic stretching before lifting. -At the end of the exercise I recommend you do at least 5 to 10 minutes of static stretching. -The way the plan is setup is with supersets, so for example on Monday you would do Bench press and then right away you would do Bench flyes, don’t wait longer than 10 seconds between supersets. The app doesn't skip to the next superset so you would have to do it manually. -You can adjust the reps if you want but I recommend you keep it between 8-12 reps and 30 to 60 second max wait time between sets. You want to keep your heart rate up throughout this plan. -Don’t reach muscle failure, stay at least 2 to 3 reps before failure. Stay at about 50% to 60% of your one rep max throughout the program. For example if your squat 200lbs for one rep max, then your working weight is 100lbs. If you can do 15 reps with 100lbs then you want to do 10 to 12 reps only. -The abb exercises are set for Tuesday, Thursday and Saturday. There are 3 different abb exercises so you want to triset them with minimum amount of rest. Each day you will hit upper, lower and obliques. -Don’t follow this plan longer than 1-2 months. This is a high volume workout and if it’s done for long periods of time then your gains will stop and you might hurt yourself in the process. I recommend to change to a bulking or a strength gaining plan afterwards. -This is a Monday to Saturday routine, hitting every body part twice a week. Rest up on Sunday to be ready to do it again the next week. However, I recommend you keep doing a light fasted cardio every morning regardless of the day. -It sholuldn't take longer than 1 to 1.5 hour a day to complete the routine.

Monday Push superset
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 60 sec 10 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 10 3 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 60 sec 10 3 Progress Chart

Triceps

Bench Dip Bench Dip 60 sec 10 3 Progress Chart

Triceps

Barbell Triceps Extension Barbell Triceps Extension 60 sec 10 3 Progress Chart

Triceps

Cable Tricep Kickback Cable Tricep Kickback 60 sec 15 3 Progress Chart
Tuesday Pull superset
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Back

Pull Ups Pull Ups 60 sec 10 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 10 3 Progress Chart

Back

Barbell Deadlift Barbell Deadlift 60 sec 10 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 10 3 Progress Chart

Back

Chin Up Chin Up 60 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 10 3 Progress Chart

Back

Barbell Bent Arm Pullover Barbell Bent Arm Pullover 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 10 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 10 3 Progress Chart

Abs

Cable Crunch Cable Crunch 60 sec 15 3 Progress Chart

Abs

Weight Plate Side Bend Weight Plate Side Bend 60 sec 15 3 Progress Chart

Abs

Hanging Leg Raise Hanging Leg Raise 60 sec 15 3 Progress Chart
Wednesday Legs superset
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Full Squat Barbell Full Squat 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 60 sec 10 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 10 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 60 sec 10 3 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 60 sec 10 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 10 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 10 3 Progress Chart

Upper Legs

Box Jump Multiple Response Box Jump Multiple Response 60 sec 10 3 Progress Chart
Thursday Push superset
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 10 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 10 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 60 sec 10 3 Progress Chart

Triceps

Dip Dip 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 10 3 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 3 Progress Chart

Shoulders

Cable Rope Face Pull Cable Rope Face Pull 60 sec 10 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 10 3 Progress Chart

Triceps

EZ Bar Reverse Grip French Press EZ Bar Reverse Grip French Press 60 sec 10 3 Progress Chart

Abs

Decline Bench Leg Raise with Hip Thrust Decline Bench Leg Raise with Hip Thrust 60 sec 15 3 Progress Chart

Abs

Decline Ab Reach Decline Ab Reach 60 sec 15 3 Progress Chart

Abs

Decline Bench Weighted Twist Decline Bench Weighted Twist 60 sec 15 3 Progress Chart
Friday Pull superset
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 3 Progress Chart

Back

Barbell Reverse Grip Bent Over Row Barbell Reverse Grip Bent Over Row 60 sec 10 3 Progress Chart

Back

Barbell Rack Pulls Barbell Rack Pulls 60 sec 10 3 Progress Chart

Back

V Bar Pull Up V Bar Pull Up 60 sec 10 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 3 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 10 3 Progress Chart

Back

Inverted Row Inverted Row 60 sec 10 3 Progress Chart

Biceps

Dumbbell Preacher Curl Dumbbell Preacher Curl 60 sec 10 3 Progress Chart

Back

T Bar Row T Bar Row 60 sec 10 2 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 60 sec 10 3 Progress Chart
Saturday Legs Superset
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Front Squat Barbell Front Squat 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Split Jump Dumbbell Split Jump 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Squat Dumbbell Squat 60 sec 10 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 10 3 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 10 3 Progress Chart

Lower Legs

One Leg Floor Calf Raise One Leg Floor Calf Raise 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Step Ups Dumbbell Step Ups 60 sec 10 3 Progress Chart

Upper Legs

Knee Tuck Jump Knee Tuck Jump 60 sec 10 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 15 3 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 60 sec 15 3 Progress Chart

Abs

V Ups V Ups 60 sec 15 3 Progress Chart