SuperHero
General
Intermediate
Machine strength
Plan Details
The SuperHero routine by BryanKemper is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
FOR TRACKING PURPOSES ONLY.
Routine detail
Mon
Chest and Triceps
Est. 99 min
7 exercises
Barbell Incline Bench Press
3 Sets x 4,6,8 Reps
Cable Rope Overhead Tricep Extension
6 Sets x 12,10,8,6,6,6 Reps
Barbell Bench Press
3 Sets x 4,6,8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Dumbbell Incline Fly
6 Sets x 12,10,8,6,6,6 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 5 Reps
Wed
Shoulders and Legs
Est. 93 min
7 exercises
Barbell Squat
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 4,6,8 Reps
Barbell Front Squat
3 Sets x 6 Reps
Dumbbell Lateral Raise
6 Sets x 12,10,8,6,6,6 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 8 Reps
Fri
Back and Biceps
Est. 101 min
7 exercises
Barbell Deadlift
3 Sets x 4,6,8 Reps
Barbell Curl
3 Sets x 6 Reps
Weighted Pull-Up
3 Sets x 5,6,8 Reps
Dumbbell Incline Curl
3 Sets x 4,6,8 Reps
Cable Seated Row
6 Sets x 12,10,8,6,6,6 Reps
Cable Rope Hammer Curl
6 Sets x 12,10,8,6,6,6 Reps
Cable Rope Face Pull
4 Sets x 10 Reps
Any
ABB
Est. 53 min
6 exercises
Kettlebell One-Arm Swing
2 Sets x 40 Reps
Hanging Leg Raise
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 15 Reps
Hanging Knee Raise Rotation
2 Sets x 60 Reps
Barbell Ab Rollout (Kneeling)
2 Sets x 20 Reps
Kettlebell Renegade Row
2 Sets x 20 Reps
