Superset Routine
Bulking
Intermediate
Machine strength
Plan Details
The Superset Routine routine by 10buddm is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
chest
Est. 49 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Crunch
2 Sets x 8 Reps
Plank
2 Sets
Dumbbell Side Bend
3 Sets x 8 Reps
Tue
Back
Est. 40 min
7 exercises
Chin-Up with Knee Raise
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 10 Reps
Machine Assisted Chin-Up
3 Sets x 10 Reps
Wed
legs
Est. 36 min
5 exercises
Barbell Deep Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Barbell Clean Deadlift
3 Sets x 10 Reps
Machine Leg Press
2 Sets x 25 Reps
Thu
shoulders
Est. 30 min
6 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Upright Row
4 Sets x 10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 10 Reps
Fri
arms
Est. 51 min
9 exercises
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
