Willis Superset Workout Week 4,5,6,9,10 - JEFIT

Routine detail

Willis Superset Workout Week 4,5,6,9,10 - JEFIT

Willis Superset Workout Week 4,5,6,9,10 banner

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 Demonstration

Walking

1 Set

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 10 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

5 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

5 Sets x 10 Reps

Dumbbell Reverse Fly Demonstration

Dumbbell Reverse Fly

5 Sets x 10 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

5 Sets x 10 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

5 Sets x 10 Reps

Tue

Leg Day

Est. 72 min

9 exercises

Step Machine Demonstration

Step Machine

1 Set

Machine Leg Extension Demonstration

Machine Leg Extension

5 Sets x 10 Reps

Sit Down Calf Machine Demonstration

Sit Down Calf Machine

5 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 10 Reps

Sit Down Calf Machine Demonstration

Sit Down Calf Machine

5 Sets x 10 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

5 Sets x 10 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

5 Sets x 10 Reps

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

5 Sets x 10 Reps

Smith Machine Reverse Calf Raise Demonstration

Smith Machine Reverse Calf Raise

5 Sets x 10 Reps

Wed

Chest and Triceps

Est. 81 min

9 exercises

Elliptical Training Demonstration

Elliptical Training

1 Set

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 10 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

5 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

5 Sets x 10 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

5 Sets x 10 Reps

Bench Dip Demonstration

Bench Dip

5 Sets x 10 Reps

Machine Bench Press 5-3s Demonstration

Machine Bench Press 5-3s

5 Sets x 10 Reps

Dumbbell One-Arm Tricep Extension Demonstration

Dumbbell One-Arm Tricep Extension

5 Sets x 10 Reps

Thu

Back and Biceps

Est. 67 min

9 exercises

Arc Trainer Demonstration

Arc Trainer

1 Set

Pull-Up Demonstration

Pull-Up

5 Sets x 10 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

5 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

5 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

5 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

5 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

5 Sets x 10 Reps

Dumbbell Deadlift Demonstration

Dumbbell Deadlift

5 Sets x 10 Reps

Barbell Spider Curl Demonstration

Barbell Spider Curl

5 Sets x 10 Reps

Fri

Legs and Rear Deltoids

Est. 76 min

9 exercises

Stationary Bike Demonstration

Stationary Bike

1 Set

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 10 Reps

Single-Leg Donkey Calf Raise Demonstration

Single-Leg Donkey Calf Raise

5 Sets x 10 Reps

Seated Rear Deltoid Flys Demonstration

Seated Rear Deltoid Flys

5 Sets x 10 Reps

Dumbbell Seated Calf Raise Demonstration

Dumbbell Seated Calf Raise

5 Sets x 10 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

5 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

5 Sets x 10 Reps

Cable One-Arm Reverse Fly Demonstration

Cable One-Arm Reverse Fly

5 Sets x 10 Reps

Reverse Cable Calf Raise Demonstration

Reverse Cable Calf Raise

5 Sets x 10 Reps