superset
General
Advanced
Dumbbell
Plan Details
The superset routine by NemesisNate is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
leg/shoulders
Est. 223 min
6 exercises
Recumbent Bike
1 Set
Barbell Squat
10 Sets x 10 Reps
Barbell Military Press
10 Sets x 10 Reps
Machine Calf Press
10 Sets x 10 Reps
Dumbbell Reverse Fly
10 Sets x 10 Reps
Walking
1 Set
Tue
abs
Est. 193 min
5 exercises
Recumbent Bike
1 Set
Crunch
10 Sets x 20 Reps
Dumbbell Side Bend
10 Sets x 20 Reps
Air Bike
10 Sets x 20 Reps
Walking
1 Set
Wed
chest/back
Est. 240 min
6 exercises
Recumbent Bike
1 Set
Dumbbell Bench Press
10 Sets x 20 Reps
Cable Rope Lat Pulldown
10 Sets x 20 Reps
Dumbbell Incline Bench Press
10 Sets x 20 Reps
Cable Standing Row
10 Sets x 20 Reps
Walking
1 Set
Thu
abs
Est. 191 min
5 exercises
Recumbent Bike
1 Set
land mine rotation
10 Sets x 20 Reps
Leg Raise
10 Sets x 20 Reps
Weight Plate Rotation
10 Sets x 20 Reps
Walking
1 Set
Fri
bi's/tris
Est. 240 min
6 exercises
Recumbent Bike
1 Set
EZ Bar Curl
10 Sets x 20 Reps
Barbell Tricep Extension (Supine)
10 Sets x 20 Reps
Dumbbell Concentration Curl
10 Sets x 20 Reps
Cable Rope Overhead Tricep Extension
10 Sets x 20 Reps
Walking
1 Set
