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Superhero Program Week 1-4

zikangf

Jun 5th 2014

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Superhero Program Week 1-4

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3 DAYS - Bulking - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Superhero Program
by Christian Thibaudeau

Shoulders conjugate/Traps heavy 7 exercises, 52 mins

	Dumbbell Seated Shoulder Press	4x6 reps	rest: 60s
	Dumbbell Upright Row	3x10 reps	rest: 60s
		3x10 reps	rest: 60s
	Dumbbell Seated Arnold Press	3x8 reps	rest: 60s
	Dumbbell Lateral Raise	1x100 reps	rest: 60s
	Barbell Shrug	5x5 reps	rest: 60s
	Dumbbell Upright Row	3x8 reps	rest: 60s

Quads/Hams/Biceps/Triceps 8 exercises, 41 mins

	Barbell Deep Squat	1x15 reps	rest: 40s
	Barbell Romanian Deadlift	1x12 reps	rest: 40s
	Barbell Curl	3x6 reps	rest: 40s
		3x6 reps	rest: 40s
	Cable Preacher Curl	3x10 reps	rest: 40s
	Dumbbell Decline Tricep Extension	3x10 reps	rest: 40s
	Dumbbell Hammer Curl	3x12 reps	rest: 40s
	Cable Tricep Pushdown (Rope)	3x12 reps	rest: 40s

Traps conjugate/Shoulders heavy 6 exercises, 35 mins

	Barbell Shrug	4x6 reps	rest: 40s
		3x10 reps	rest: 40s
	Dumbbell Upright Row	3x10 reps	rest: 40s
		3x8 reps	rest: 40s
		1x100 reps	rest: 40s
	Barbell Military Press	5x5 reps	rest: 40s

Chest/Back 6 exercises, 41 mins

	Barbell Incline Bench Press	3x6 reps	rest: 60s
	Barbell Bent-Over Row	3x8 reps	rest: 60s
	Dumbbell Bench Press	3x10 reps	rest: 60s
	Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
	Barbell Decline Bench Press	3x12 reps	rest: 60s
		3x12 reps	rest: 60s

ABS WORKOUT 1 3 exercises, 13 mins

	Cable Kneeling Crunch	3x12 reps	rest: 40s
	Machine Ab Crunch	3x6 reps	rest: 40s
	Stability Ball Crunch	3x0000 reps	rest: 40s

ABS WORKOUT 2 3 exercises, 14 mins

		3x0 reps	rest: 40s
	Weight Plate Russian Twist	3x12 reps	rest: 40s
		3x12 reps	rest: 40s

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