Super-man Remastered-Week 1
General
Intermediate
Machine strength
Plan Details
The Super-man Remastered-Week 1 routine by DarioVillegas is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Day 3
Est. 93 min
15 exercises
Barbell Squat
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 15 Reps
Barbell Romanian Deadlift
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 15 Reps
Machine Leg Extension
2 Sets x 15 Reps
Machine Leg Curl (Prone)
2 Sets x 15 Reps
Side Plank
2 Sets x 15 Reps
Smith Machine Shrug
2 Sets x 15 Reps
Barbell Decline Bench Press
3 Sets x 15 Reps
Barbell Upright Row
3 Sets x 15 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell Bench Press
3 Sets x 15 Reps
Dumbbell Seated Tricep Press
3 Sets x 15 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Mon
Day 4
Est. 95 min
16 exercises
reverse grip dumbell press
3 Sets x 15 Reps
Dumbbell Incline Bench Row
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell Decline Fly
2 Sets x 15 Reps
Weighted Tricep Dip
2 Sets x 15 Reps
Dumbbell Upright Row
2 Sets x 15 Reps
Dumbbell Seated Arnold Press
2 Sets x 15 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 15 Reps
Smith Machine Behind Neck Shrug
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
reverse hamstring extension
3 Sets x 15 Reps
incline leg raise
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 15 Reps
Mon
Day 2
Est. 82 min
13 exercises
Cable Shoulder Extension
3 Sets x 15 Reps
Barbell Curl
3 Sets x 15 Reps
Cable One-Arm Tricep Extension
3 Sets x 15 Reps
high cable behind the neck curl
3 Sets x 15 Reps
Side Step-Up
3 Sets x 15 Reps
V-Up
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
straight arm push down
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Wrist Curl (Palms Down)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Mon
Day 1
Est. 104 min
16 exercises
Barbell Bent-Over Row
3 Sets x 15 Reps
Barbell Bench Press
3 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Seated Arnold Press
3 Sets x 15 Reps
Dumbbell Incline Fly
3 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 15 Reps
Cable Cross-Over
3 Sets x 15 Reps
Cable Lateral Raise
3 Sets x 15 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Straight Arm Dip
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
behind back cable curl one arm
3 Sets x 15 Reps
Bodyweight Walking Lunge
3 Sets x 15 Reps
Plank
3 Sets
Calf Press On Leg Press
3 Sets x 15 Reps
Dumbbell Supinated One-Arm Wrist Curl
3 Sets x 15 Reps
Mon
Day 5
Est. 90 min
14 exercises
Cable Bicep Curl (Supine Close Grip)
3 Sets x 15 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Dumbbell Alternating Incline Curl
3 Sets x 15 Reps
Weighted Three Bench Dip
3 Sets x 15 Reps
Cable Mid Chest Crossover
3 Sets x 15 Reps
cable rear delt fly
3 Sets x 15 Reps
Cable Shoulder Extension
3 Sets x 15 Reps
Cable Front Raise
3 Sets x 15 Reps
Barbell Hack Squat
3 Sets x 15 Reps
Bench Hip Thrust
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 15 Reps
Calf Machine Shoulder Shrug
3 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Mon
Day 6
Est. 81 min
11 exercises
Barbell Ab Rollout (Kneeling)
3 Sets x 50 Reps
Barbell Deadlift
3 Sets x 15 Reps
Parallel Bar Hip Flexion
3 Sets x 15 Reps
Back Hyperextension
3 Sets x 15 Reps
Standing Lat Pulldown
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
barbell standing shoulder press
3 Sets x 15 Reps
Pull-Up
3 Sets x 20 Reps
Cable Lying Tricep Extension
3 Sets x 15 Reps
Dumbbell Incline Spider Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
