Superset Plan 5 days - Jobin Joe
Bulking
Intermediate
Machine strength
Plan Details
The Superset Plan 5 days - Jobin Joe routine by jobinjs is a 11 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Superset A: Chest/Biceps B: ABS/Core/Calf C: Back/Triceps D: Biceps/ABS E: Calves/Core/Shoulder F: Abs only If a Muscle is paining use a superset not including it. Best for people who have irregular training days. Slightest irregular pain or joint pain stop and put ice. You are doing it wrong. Reduce the weight. Recheck method and posture next week. SAFETY FIRST. Overload Weight Injure you when you least expect. First take only a weight you can go upto 15 reps. If you can go higher than 15 then increase the weight to next level in next set. If you have done all 4 or 5 sets easily 15 then skip the lowest weight rep next week. The ideal set is when you can barely do 10 reps in the last set. First properly warmup especially shoulder day. 2 min Extreme cardio is good to start. Never Train a Muscle that paining, it is growing. Take only a weight you can do upto minimum 10 reps. If someone has to help you then you are not ready for that weight. Injury is your responsibility or you being irresponsible. Gaining Strength and improving metabolism is the important part. Replace one meal after workout with Protein only. This work out is for 1. Building strength without injury, 2. Cutting Fat without Cardio, 3. Increasing Heart Rate & Metabolism 4. Building Muscle while cutting. This uses weight Training as Cardio. After few weeks you can feel your heat pumping like hell with each ideal set. Note: This method is slow effecting than using professional paid Trainer but its cheaper and customisable to your body type and priorities. Also helps yourself. This Routine is most effective for people with stagnant jobs and irregular very less time to workout and no one to help in the GYM. Good Work for the Future.
Routine detail
Day 1
Chest+Biceps
Est. 103 min
14 exercises
Treadmill Running
1 Set
Cross Body Crunch
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Decline Bench Press
4 Sets x 15 Reps
Machine Hammer Curl
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 15 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 15 Reps
EZ Bar Curl
4 Sets x 15 Reps
Dumbbell Bench Press
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Leverage Incline Chest Press
4 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Day 2
ABS+Calves
Est. 91 min
17 exercises
Elliptical Training
1 Set
Barbell Side Bend
4 Sets x 25 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
Indoor Cycling
1 Set
Leg Raise
4 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Treadmill Running
1 Set
Machine Seated Calf Raise
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
5 Sets x 15 Reps
Calf Press On Leg Press
5 Sets x 15 Reps
Cable Side Bend
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Day 3
Back+Triceps
Est. 90 min
17 exercises
Treadmill Running
1 Set
Elliptical Training
1 Set
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 10 Reps
Machine Assisted Pull-Up
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 15 Reps
Leverage Machine Iso Row
4 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Machine Seated Tricep Dip
4 Sets x 15 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 4
Shoulder+Calves
Est. 105 min
18 exercises
Treadmill Running
1 Set
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 15 Reps
Day 5
ABS Only
Est. 79 min
17 exercises
Treadmill Running
1 Set
Decline Bench Alternating Knee Raise
4 Sets x 10 Reps
Plank
4 Sets
Cross Body Crunch
4 Sets x 10 Reps
Cable Wood Chop
4 Sets x 10 Reps
Jackknife Sit-Up
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Hundreds
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Abdominal Pendulum
4 Sets x 10 Reps
Tuck Crunch
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Decline Bench Knee Raise
4 Sets x 10 Reps
Decline Oblique Crunch
4 Sets x 10 Reps
Decline Bench Weighted Twist
4 Sets x 10 Reps
Bench Weighted Decline Crunch
4 Sets x 10 Reps
Weight Plate Rotation
4 Sets x 10 Reps
Day 7
Chest+Biceps 2
Est. 82 min
15 exercises
Parallel Bar Leg Raise
4 Sets x 10 Reps
Treadmill Running
1 Set
Push-Up
4 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Machine Hammer Curl
4 Sets x 10 Reps
Barbell Decline Bench Press
4 Sets x 10 Reps
Dumbbell Concentration Curl
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Machine Assisted Dip
4 Sets x 10 Reps
Day 8
ABS+Calves 2
Est. 71 min
14 exercises
Parallel Bar Hip Flexion
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Air Bike
4 Sets x 10 Reps
Machine Single-Leg Calf Press
4 Sets x 10 Reps
Dumbbell Side Bend
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
Seated Leg Tuck
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Dumbbell Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Decline Oblique Crunch
4 Sets x 10 Reps
Barbell Wrist Curl (Palms Up)
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 10 Reps
Day 9
Back+Tricep 2
Est. 78 min
15 exercises
Machine Assisted Dip
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Dumbbell Deadlift
2 Sets x 10 Reps
Back Hyperextension
2 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Tricep Push-Up
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Day 10
Shoulder+ABS
Est. 111 min
18 exercises
Treadmill Running
1 Set
Cross Body Crunch
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Weight Plate Front Raise
4 Sets x 15 Reps
Dumbbell Rear Delt Row
4 Sets x 10 Reps
Dumbbell Alternating Front Raise
4 Sets x 15 Reps
Cable Upright Row
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Abdominal Pendulum
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Weighted Crunch
4 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
4 Sets x 15 Reps
Smith Machine Shoulder Press
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Leg Raise
4 Sets x 15 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Crunch
4 Sets x 10 Reps
Day 10
Shoulder+Calves
Est. 92 min
15 exercises
Machine Seated Calf Raise
4 Sets x 15 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 15 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Smith Machine Single-Leg Calf Raise
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Hamstring Curl
4 Sets x 10 Reps
Machine Reverse Fly
4 Sets x 15 Reps
Dumbbell Calf Raise
4 Sets x 15 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Machine Single-Leg Extension
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
4 Sets x 15 Reps
Day 13
Biceps+ABS
Est. 94 min
14 exercises
Parallel Bar Hip Raise
4 Sets x 15 Reps
Barbell Bicep Drag Curl
4 Sets x 15 Reps
Air Bike
4 Sets x 15 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Decline Bench Leg Raise
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 15 Reps
Bench Weighted Decline Crunch
4 Sets x 15 Reps
Machine Hammer Curl
4 Sets x 15 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 15 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 15 Reps
Cable Dual Overhead Curl
4 Sets x 15 Reps
Weighted Crunch
4 Sets x 15 Reps
Decline Crunch
4 Sets x 15 Reps
Barbell Spider Curl
4 Sets x 15 Reps
