Willis Superset Workout Week 4,5,6,9,10
Bulking
Intermediate
Machine strength
Plan Details
The Willis Superset Workout Week 4,5,6,9,10 routine by Ushkabob is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Shoulders
Est. 73 min
8 exercises
Walking
1 Set
Dumbbell Lateral Raise
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Dumbbell Seated Shoulder Press
5 Sets x 10 Reps
Dumbbell Reverse Fly
5 Sets x 10 Reps
Machine Shoulder Press
5 Sets x 10 Reps
Cable Upright Row
5 Sets x 10 Reps
Cable Deltoid Raise
5 Sets x 10 Reps
Tue
Leg Day
Est. 72 min
9 exercises
Step Machine
1 Set
Machine Leg Extension
5 Sets x 10 Reps
Sit Down Calf Machine
5 Sets x 10 Reps
Machine Seated Leg Curl
5 Sets x 10 Reps
Sit Down Calf Machine
5 Sets x 10 Reps
Smith Machine Squat
5 Sets x 10 Reps
Dumbbell Seated Calf Raise
5 Sets x 10 Reps
Smith Machine Deadlift
5 Sets x 10 Reps
Smith Machine Reverse Calf Raise
5 Sets x 10 Reps
Wed
Chest and Triceps
Est. 81 min
9 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
5 Sets x 10 Reps
Machine Fly
5 Sets x 10 Reps
Dumbbell Tricep Extension
5 Sets x 10 Reps
Smith Machine Incline Bench Press
5 Sets x 10 Reps
Bench Dip
5 Sets x 10 Reps
Machine Bench Press 5-3s
5 Sets x 10 Reps
Dumbbell One-Arm Tricep Extension
5 Sets x 10 Reps
Thu
Back and Biceps
Est. 67 min
9 exercises
Arc Trainer
1 Set
Pull-Up
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
Cable V Bar Pulldown
5 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
5 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
5 Sets x 10 Reps
Dumbbell Deadlift
5 Sets x 10 Reps
Barbell Spider Curl
5 Sets x 10 Reps
Fri
Legs and Rear Deltoids
Est. 76 min
9 exercises
Stationary Bike
1 Set
Machine Reverse Fly
5 Sets x 10 Reps
Single-Leg Donkey Calf Raise
5 Sets x 10 Reps
Seated Rear Deltoid Flys
5 Sets x 10 Reps
Dumbbell Seated Calf Raise
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Cable One-Arm Reverse Fly
5 Sets x 10 Reps
Reverse Cable Calf Raise
5 Sets x 10 Reps
