5 days Super Series (SS)
Bulking
Advanced
Machine strength
Plan Details
The 5 days Super Series (SS) routine by superraton is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Super series added to enforce muscle work in order to gain bulk. After every set, repeat the exercise till failure using dumbbells on half weight .
Routine detail
Mon
Shoulders
Est. 87 min
6 exercises
Barbell Incline Shoulder Raise
8 Sets x 8 Reps
Arnold Dumbbell Press
8 Sets x 8 Reps
Barbell Rear Military Press
8 Sets x 8 Reps
Dumbbell One-Arm Front Raise
8 Sets x 8 Reps
Machine Reverse Fly
8 Sets x 8 Reps
Dumbbell Lateral Raise
8 Sets x 8 Reps
Tue
Arms
Est. 105 min
7 exercises
Smith Machine Bicep Curl
8 Sets x 8 Reps
Preacher Curl Machine
8 Sets x 8 Reps
EZ Bar Preacher Curl (Close Grip)
8 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
8 Sets x 8 Reps
Dumbbell Alternating Incline Curl
8 Sets x 8 Reps
Cable One-Arm Tricep Extension
8 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
8 Sets x 8 Reps
Wed
Legs
Est. 104 min
8 exercises
Barbell Deep Squat
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Barbell Clean Deadlift
8 Sets x 8 Reps
Machine Leg Extension
8 Sets x 8 Reps
Machine Single-Leg Curl
8 Sets x 8 Reps
Machine Seated Leg Curl
8 Sets x 8 Reps
Machine Calf Press
8 Sets x 8 Reps
Calf Press On Leg Press
8 Sets x 8 Reps
Thu
Chest
Est. 94 min
7 exercises
Dumbbell Incline Bench Press
8 Sets x 8 Reps
Barbell Bench Press
4 Sets x 8 Reps
Push-Up
4 Sets x 8 Reps
Barbell Decline Bench Press (Reverse Grip)
8 Sets x 8 Reps
Dumbbell Decline Fly
8 Sets x 8 Reps
Cable Cross-Over
8 Sets x 8 Reps
Cable Lower Chest Raise
8 Sets x 8 Reps
Fri
Back
Est. 49 min
6 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Cable Standing Row
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
