SuperSet Routine
General
Beginner
Machine strength
Plan Details
The SuperSet Routine routine by Mikezero027 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
This program helps target building muscle while keeping "tone". You work with heavy weights and low reps and super set with low weight for high reps. Week one for your heavy lifts will consist of 12, 10, 8, 8 reps. Your lightweight/high reps will be 10, 12, 15. So here is what your 5 week plan will look like rep wise: Week I: Heavy Reps = 12, 10, 8, 8 Light Reps = 10, 12, 15 Week II: Heavy Reps= 10, 8, 6, 6 Light Reps= 12, 15, 20 Week III: Heavy Reps = 8, 6, 4, 4 Light Reps = 15, 20, 20 Week IV: Heavy Reps = 6, 4, 2, 2 Light Reps = 20, 20, 20 Week V: Heavy Reps = 4, 3, 2, 1 Light Reps = 20, 20, 20 As you notice you do work to a 1-rep at the end of the plan. You should notice that each super-set consists of 1 extra set for the heavy weight. Good luck to anyone who uses this program and please let me hear some of your responses to this program and results. I have ran through this program twice now and have seen at least 10 pound maxs on squats and deadlifts while upwards to 30 pounds on my bench max. Bench = 365 DeadLift = 525 Squat = 465
Routine detail
Mon
Chest and Biceps
Est. 64 min
8 exercises
Machine Fly
4 Sets x 10 Reps
Machine Inner Chest Press
3 Sets x 12 Reps
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
3 Sets x 10 Reps
Cable Reverse Curl
4 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 12 Reps
Barbell Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Tue
Back
Est. 54 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
rev pek dek
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Shrug
3 Sets x 12 Reps
Double Arm DB Row
4 Sets x 12 Reps
DumbBell Rear Lat Raises
3 Sets x 10 Reps
Cable Seated Row
4 Sets x 12 Reps
Wed
Cardio and Abs
Est. 107 min
8 exercises
Treadmill Running
1 Set
Oblique Twists Machine
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Step Machine
1 Set
Recumbent Bike
1 Set
Recumbent Bike
1 Set
Step Machine
1 Set
Plank
5 Sets
Thu
Legs
Est. 45 min
6 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Smith Machine Lunge
4 Sets x 12 Reps
Leg Curls
3 Sets x 10 Reps
Fri
Shoulders and Triceps
Est. 60 min
8 exercises
Dumbbell Lateral Raise
4 Sets x 10 Reps
close grip flat bench
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Rope Pressdown
3 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
4 Sets x 12 Reps
DumbBell SkullCrusher
3 Sets x 10 Reps
Sat
Cardio and Abs
Est. 99 min
8 exercises
Step Machine
1 Set
Recumbent Bike
1 Set
Recumbent Bike
1 Set
Step Machine
1 Set
Oblique Twists Machine
4 Sets x 10 Reps
Machine Ab Crunch
4 Sets x 10 Reps
Treadmill Running
1 Set
Swimming
1 Set
