SuperSets
General
Beginner
Barbell
Plan Details
The SuperSets routine by george.a.alapatt is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Any
Chest/Back
Est. 26 min
8 exercises
Barbell Bench Press
3 Sets x 8,10,12 Reps
Barbell Bent-Over Row
3 Sets x 8,10,12 Reps
Barbell Incline Bench Press
3 Sets x 8,10,12 Reps
Barbell Deadlift
3 Sets x 8,10,12 Reps
Dumbbell Incline Fly
3 Sets x 8,10,12 Reps
Dumbbell Reverse Fly
3 Sets x 8,10,12 Reps
Barbell Curl
3 Sets x 8,10,12 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8,10,12 Reps
Any
Shoulders and Abs
Est. 32 min
8 exercises
Decline Crunch
3 Sets x 15 Reps
Barbell Military Press
3 Sets x 8,10,12 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8,10,12 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8,10,12 Reps
Dumbbell Hammer Curl
3 Sets x 8,10,12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8,10,12 Reps
Any
Legs
Est. 37 min
8 exercises
Machine Leg Press
3 Sets x 8,10,12 Reps
Barbell Standing Calf Raise
3 Sets x 8,10,12 Reps
Barbell Deep Squat
3 Sets x 8,10,12 Reps
Mountain Climber
3 Sets x 30 Reps
Barbell Romanian Deadlift
3 Sets x 8,10,12 Reps
Bodyweight Calf Raise
3 Sets x 20 Reps
Crunch
3 Sets x 15 Reps
Oblique Crunch
3 Sets x 15 Reps
Any
Arms
Est. 28 min
8 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8,10,12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8,10,12 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 8,10,12 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 8,10,12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8,10,12 Reps
Dumbbell Decline Bench Press
3 Sets x 8,10,12 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,12 Reps
