Supersets
General
Intermediate
Dumbbell
Plan Details
The Supersets routine by Fsong95 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Back
Est. 52 min
8 exercises
Push-Up
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Deadlift
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Day 2
Biceps and Triceps
Est. 28 min
6 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10,8,6 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 10,8,6 Reps
Dumbbell Zottman Curl
3 Sets x 10,8,6 Reps
Dumbbell Tricep Extension
3 Sets x 10,8,6 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10,8,6 Reps
Cable Shoulder Extension
3 Sets x 10,8,6 Reps
Day 3
Shoulders and Abs
Est. 51 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 10,8,6 Reps
Weighted Crunch
3 Sets x 25 Reps
Dumbbell Lateral Raise
3 Sets x 12,10,8 Reps
Hanging Leg Raise
3 Sets x 15 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 14,12,10 Reps
Cable Upright Row
3 Sets x 12,10,8 Reps
Rotational Crunch
3 Sets x 25 Reps
