summer transform supersets week1
Cutting
Advanced
Machine strength
Plan Details
The summer transform supersets week1 routine by nelly5459 is a 3 day workout plan. It is an advanced level plan to achieve cutting fitness goals.
Routine detail
Mon
chest & back
Est. 49 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Leverage Machine Iso Row
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Wed
shoulders
Est. 38 min
8 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Machine Reverse Fly
3 Sets x 10 Reps
side front raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Stability Ball Weighted Sit-Up
3 Sets x 15 Reps
Thu
biceps & triceps
Est. 49 min
10 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 12 Reps
barbell 7's
3 Sets x 21 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
barbell French curl
3 Sets x 10 Reps
ab rolling
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
