super
Bulking
Intermediate
Machine strength
Plan Details
The super routine by MayankJain5 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Day 1
Push
12 exercises
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 12 Reps
Barbell Bench Press (Close Grip)
2 Sets x 8 Reps
Bench Dip
3 Sets x 99 Reps
Day 2
Workout 2
11 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Barbell Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Dumbbell Reverse Spider Curl
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Day 3
Legs
10 exercises
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Dumbbell Walking Lunge
4 Sets x 12 Reps
Dumbbell Single-Leg Squat
2 Sets x 15 Reps
Dumbbell Single-Leg Squat
2 Sets x 10 Reps
Hack Squat
2 Sets x 12 Reps
Hack Squat
2 Sets x 8 Reps
Hack Squat
1 Set x 12 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20,25,25 Reps
Plank
3 Sets
Day 4
Rest
0 exercises
This day is empty
Day 5
Push
9 exercises
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Barbell Seated Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Plank
3 Sets
Day 6
Pull
0 exercises
This day is empty
