SuperSet routine (SS)
Bulking
Intermediate
Machine strength
Plan Details
The SuperSet routine (SS) routine by mosb.dababat is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a training course for 8 week ,supersets each muscle for 6 days per week. GO HARD OR GO HOME
Routine detail
Day 1
LEGSDAY
Est. 39 min
8 exercises
Treadmill Running
1 Set
Machine Leg Press
2 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Dumbbell Walking Lunge
2 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Calf Press On Leg Press
3 Sets x 15 Reps
Stationary Bike
1 Set
Day 2
CHESTDAY
Est. 47 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Bench Push-Up
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Pullover
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dip
3 Sets x 6 Reps
Day 3
BACKDAY
Est. 47 min
8 exercises
Barbell Romanian Deadlift
3 Sets x 6 Reps
Pull-Up
3 Sets x 6 Reps
T Bar Row
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Day 4
ABSDAY
Est. 0 min
0 exercises
This day is empty
Day 5
SHOULDERSDAY
Est. 44 min
8 exercises
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 12 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Cable Seated Row to Neck
3 Sets x 12 Reps
Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Bent-Over Raise
3 Sets x 12 Reps
Day 6
ARMSDAY
Est. 41 min
8 exercises
EZ Bar Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets
Dumbbell Incline Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Dumbbell Preacher Hammer Curl
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets
