Supersets V.3
General
Beginner
Machine strength
Plan Details
The Supersets V.3 routine by bvdh1972 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest & Back
Est. 62 min
6 exercises
Dumbbell Incline Bench Press
8 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
8 Sets x 10 Reps
Leverage Chest Press
8 Sets x 10 Reps
Cable Seated Row
8 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Tue
Shoulders, Calves & Abs
Est. 65 min
6 exercises
Smith Machine Shoulder Press
8 Sets x 10 Reps
Calf Press On Leg Press
8 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Rev Pec Deck
8 Sets x 10 Reps
Weight Plate Russian Twist
8 Sets x 30 Reps
Wed
Legs & Abs
Est. 57 min
7 exercises
Machine Leg Press
6 Sets x 10 Reps
Machine Leg Curl (Prone)
6 Sets x 10 Reps
Smith Machine Squat
5 Sets x 10 Reps
Machine Hip Adduction
5 Sets x 10 Reps
Machine Leg Extension
5 Sets x 10 Reps
Machine Hip Abduction
5 Sets x 10 Reps
Plank
4 Sets
Thu
Arms & Abs
Est. 56 min
8 exercises
Dumbbell Incline Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
5 Sets x 10 Reps
EZ Bar Incline Tricep Extension
5 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Tri Push Down Machine
3 Sets x 10 Reps
Plank
4 Sets
Machine Ab Crunch
4 Sets x 10 Reps
Any
Cardio
Est. 14 min
9 exercises
Elliptical Training
5 Sets
Road Cycling
5 Sets
Mountain Biking
5 Sets
Step Machine
1 Set
Indoor Cycling
1 Set
Rowing
1 Set
Swimming
1 Set
Walking
1 Set
Running
1 Set
Any
Fitness Test B
Est. 79 min
14 exercises
Walking
1 Set
Step Machine
1 Set
Rowing
1 Set
Step Machine
1 Set
Rowing
1 Set
Step Machine
1 Set
Rowing
1 Set
Step Machine
1 Set
Rowing
1 Set
Step Machine
1 Set
Rowing
1 Set
Step Machine
1 Set
Rowing
1 Set
Walking
1 Set
