Get Strong with Supersets

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2 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a superset workout where all exercises are paired together. Supersets are exercises that are performed back to back with minimal rest.

Program Design:

DAY 1 - Chest/Shoulders/Triceps/Core

DAY 2 - Legs/Back/Biceps/Core

Perform this routine twice a week for two weeks. Progress to completing both sessions twice a week following that for 4-6 weeks (see below).

Monday - Day 1
Tuesday- rest
Wednesday - Day 2
Thursday- rest
Friday - repeat Day 1
Saturday - repeat Day 2
Sunday - rest

Repeat the program for 4-6 weeks

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Workout 1: Chest/Shoulders/Triceps/Core 6 exercises, 52 mins

Barbell Bench Press	3x8 reps	rest: 150s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Push Press	3x8 reps	rest: 150s
Dumbbell Seated Alternating Shoulder Press	3x10 reps	rest: 60s
Weighted Tricep Dip	4x6 reps	rest: 60s
Jackknife Sit-Up	4x10 reps	rest: 60s

Workout 2: Legs/Back/Biceps/Core 8 exercises, 59 mins

Barbell Clean Deadlift	3x6 reps	rest: 150s
Dumbbell Step-Up	3x8 reps	rest: 60s
T Bar Row	3x8 reps	rest: 120s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 75s
Weighted Crunch	3x8 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Cobra	2x10 reps • 35s	rest: 30s