Supersets - 3 days per week
General
Intermediate
Barbell
Plan Details
The Supersets - 3 days per week routine by torouse is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
3 times per week. Legs/Shoulders, Chest/Back, Bi's/Tri's. Supersets when possible, but still allowing gradual warmups on the big compound lifts.
Routine detail
Mon
Legs and shoulders
Est. 50 min
8 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Dumbbell Seated Alternating Shoulder Press
3 Sets x 8 Reps
Barbell Front Squat
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 10 Reps
Barbell Clean
3 Sets x 6 Reps
Wed
Chest and back
Est. 41 min
7 exercises
Barbell Deadlift
2 Sets x 4 Reps
Barbell Bench Press
3 Sets x 6 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 6 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Fri
Biceps and Triceps
Est. 49 min
8 exercises
EZ Bar Curl
3 Sets x 6 Reps
Barbell Rear Tricep Extension
3 Sets x 6 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Barbell Overhead Tricep Extension
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
