Willis Superset Workout Week 1,2,3,7,8
Bulking
Intermediate
Machine strength
Plan Details
The Willis Superset Workout Week 1,2,3,7,8 routine by Ushkabob is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs and Shoulders
Est. 83 min
9 exercises
Step Machine
1 Set
Smith Machine Reverse Calf Raise
5 Sets x 20 Reps
Seated Rear Deltoid Flys
5 Sets x 12 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Cable Rope Face Pull
5 Sets x 12 Reps
Cable One-Arm Reverse Fly
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 25 Reps
Machine Reverse Fly
5 Sets x 20 Reps
Box Jumps
1 Set x 15 Reps
Tue
Chest and Biceps
Est. 86 min
11 exercises
Arc Trainer
1 Set
Smith Machine Bench Press
5 Sets x 10 Reps
Barbell Curl
5 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 10 Reps
Dumbbell Alternating Incline Curl
5 Sets x 8 Reps
Cable Cross-Over
5 Sets x 10 Reps
Cable Rope Hammer Curl
5 Sets x 10 Reps
Push-Up
5 Sets x 20 Reps
Dumbbell Concentration Curl
5 Sets x 10 Reps
Preacher Curl Machine
5 Sets x 12 Reps
Suspension Pushup in Core Area
5 Sets x 10 Reps
Wed
Back and Triceps
Est. 77 min
9 exercises
Stationary Bike
1 Set
Pull-Up
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 10 Reps
Cable Seated Row
5 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Barbell Tricep Extension
5 Sets x 10 Reps
Thu
Leg Day
Est. 96 min
9 exercises
Elliptical Training
1 Set
Smith Machine Squat
5 Sets x 10 Reps
Dumbbell Seated Calf Raise
5 Sets x 10 Reps
Smith Machine Split Squat
5 Sets x 10 Reps
Single-Leg Donkey Calf Raise
5 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
5 Sets x 10 Reps
Smith Machine Reverse Calf Raise
5 Sets x 10 Reps
Calf Press On Leg Press
5 Sets x 10 Reps
Machine Leg Press
5 Sets x 10 Reps
Fri
Shoulders
Est. 114 min
11 exercises
Walking
1 Set
Smith Machine Shoulder Press
5 Sets x 10 Reps
Seated Rear Deltoid Flys
5 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
5 Sets x 10 Reps
Machine Reverse Fly
5 Sets x 10 Reps
Cable Deltoid Raise
5 Sets x 10 Reps
Cable Rope Face Pull
5 Sets x 10 Reps
Dumbbell One-Arm Front Raise
5 Sets x 10 Reps
Cable One-Arm Reverse Fly
5 Sets x 10 Reps
Smith Machine Shrug
5 Sets x 10 Reps
Dumbbell Seated Arnold Press
5 Sets x 10 Reps
