SuperSayan Mode
Cutting
Advanced
Dumbbell
Plan Details
The SuperSayan Mode routine by Vojo9123 is a 6 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Progresive Overload
Routine detail
Mon
Chest/Arms
Est. 71 min
13 exercises
Barbell Bench Press
4 Sets x 15,10,5,3 Reps
Barbell Incline Bench Press
4 Sets x 15,15,10,10 Reps
Dumbbell Fly
3 Sets x 15,12,10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 15,12,10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 10 Reps
Cable Bicep Curl
4 Sets x 10 Reps
EZ Bar Tricep Extension
4 Sets x 10 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Tricep Kickback
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 12 Reps
Tue
Shoulders/Back/Abs
Est. 44 min
9 exercises
Barbell Military Press
4 Sets x 15,10,8,8 Reps
Dumbbell Lateral Raise
4 Sets x 15,12,10,8 Reps
Dumbbell Alternating Front Raise
4 Sets x 15,12,10,8 Reps
Dumbbell Bent-Over Raise
4 Sets x 15,12,10,8 Reps
Barbell Deadlift
4 Sets x 10,8,6,3 Reps
Barbell Bent-Over Row
4 Sets x 15,15,10,10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 15,12,10,8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15,12,10,8 Reps
Cable Seated Row
4 Sets x 15,12,10,8 Reps
Wed
Legs/Arms
Est. 87 min
13 exercises
Barbell Lunge
3 Sets x 30 Reps
Machine Leg Extension
3 Sets x 15,12,10 Reps
Barbell Deep Squat
4 Sets x 15,10,5,3 Reps
Barbell Squat with Narrow Stance
4 Sets x 10 Reps
Sissy Squat
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Barbell Concentration Curl (Close Grip)
4 Sets x 15,12,10,8 Reps
Cable Rope Tricep Extension (Supine)
4 Sets x 15,12,10,8 Reps
Barbell Spider Curl
4 Sets x 15,12,10,8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 15,12,10,8 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
Push-Up (Close Hand)
4 Sets x 12 Reps
Dumbbell Bicep Curl (Reverse Grip)
4 Sets x 12 Reps
Thu
Back/Chest/Abs
Est. 61 min
11 exercises
Pull-Up
4 Sets x 8 Reps
Machine Landmine Row (Reverse Grip)
4 Sets x 15,12,10,8 Reps
Cable Front Lat Pulldown (Close Grip)
4 Sets x 15,12,10,8 Reps
Cable Shoulder Extension
4 Sets x 15,12,10,8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Barbell Bench Press
4 Sets x 15,10,5,3 Reps
Barbell Incline Bench Press
4 Sets x 15,15,10,10 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Fri
Arms/Shoulders
Est. 48 min
10 exercises
Dumbbell Seated Alternating Hammer Curl
4 Sets x 20,16,10,10 Reps
Cable Incline Tricep Extension
4 Sets x 15,12,10,8 Reps
Dumbbell One-Arm Incline Curl
4 Sets x 15,15,10,10 Reps
Cable Shoulder Extension
4 Sets x 15,12,10,8 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 15,12,10,8 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 15,15,10,10 Reps
Dumbbell One-Arm Front Raise
4 Sets x 20,16,12,10 Reps
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 15,15,10,10 Reps
Sat
Legs/Back/Abs
Est. 67 min
12 exercises
Barbell Squat
4 Sets x 15,10,5,3 Reps
Dumbbell Plie Squat
4 Sets x 15,12,10,8 Reps
Barbell Single-Leg Squat
4 Sets x 15,12,10,8 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 15,12,10,8 Reps
Barbell Hip Thrust
4 Sets x 15,12,10,8 Reps
Bodyweight Calf Raise
9 Sets x 8 Reps
T Bar Row
4 Sets x 15,12,10,8 Reps
Dumbbell Incline Bench Row
4 Sets x 15,12,10,8 Reps
Cable Shoulder Extension
4 Sets x 15,12,10,8 Reps
Cable Upper Row
4 Sets x 15,12,10,10 Reps
Barbell Shrug
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
