Super Setting
General
Advanced
Machine strength
Plan Details
The Super Setting routine by symbion1 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Any
chest
Est. 78 min
11 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Reverse Bench Press (Wide Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Any
Delts
Est. 58 min
9 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Any
Back
Est. 54 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Any
Arms
Est. 60 min
9 exercises
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Barbell Seated Twist
3 Sets x 8 Reps
