Gym Supersets
Bulking
Intermediate
Machine strength
Plan Details
The Gym Supersets routine by Tomoffel is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Legs
Est. 59 min
9 exercises
Elliptical Training
1 Set
Smith Machine Split Squat
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 2
Chest / Back
Est. 51 min
8 exercises
Rowing
1 Set
Push-Up
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Day 3
Shoulders / Arms
Est. 44 min
7 exercises
Elliptical Training
1 Set
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Bench Dip
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
