SUPERMAN - WEEK - 5

Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis

Exercise Sets Reps Rest

BarBell Bentover Row 4 12-15 0 Min

-superset with- Bench press 4 12-15 1 Min

Lat Pulldown 4 12-15 0 Min

-superset with- Dumbbell Shoulder Press 4 12-15 1 Min

Incline Dumbbell Flye 2 12-15 0 Min

-superset with- Incline Rear-Delt Raise 2 12-15 1 Min

Cable Crossover 2 12-15 0 Min

-superset with- Cable lateral raise 2 12-15 1 Min

Dumbbell Shrug 4 12-15 0 Min

-superset with- Dip Shrug 4 12-15 1 Min

Standing Calf Raise 4 12-15 0 Min

-superset with- Cable Toe Raise 4 12-15 1 Min

Workout 2: Legs/Abs, Biceps/ Triceps, Forearms

Exercise Sets Reps Rest

Squat 4 12-15 0 Min

-superset with- Hanging Knee Raise 4 12-15 1 Min

Romanian Deadlift 4 12-15 0 Min

-superset with- Crunch 4 12-15 1 Min

Leg Extension 4 12-15 0 Min

-superset with- Leg Curl 4 12-15 1 Min

Side Plank Reach-Through 3 To Failure 0 Min

Triceps Pressdown 4 12-15 0 Min

-superset with- Barbell Curl 4 12-15 0 Min

Cable Overhead Triceps Extension 3 12-15 1 Min

-superset with- Cable Overhead Curl 3 12-15 0 Min

Barbell Reverse Wrist Curl 3 12-15 1 Min

-superset with- Barbell Wrist Curl 3 12-15 1 Min

Workout 3: Chest/Back/Shoulders/Traps

Exercise Sets Reps Rest

0
Reverse-Grip Bench Press 4 12-15
Min

1
-superset with- Reverse-Grip BarBell Row 4 12-15
Min

0
Dumbbell Lateral Raise 2 12-15
Min

1
-superset with- Decline Dumbbell Flye 2 12-15
Min

0
Dumbbell Upright Row 2 12-15
Min

1
-superset with- Dip 2 12-15
Min

0
Arnold Press 4 12-15
Min

0
-superset with- Reverse-Grip Pulldown 4 12-15
Min

Behind-the-Back Smith Machine Shrug 4 12-15 0

 Min

1
-superset with- Behind-the-Back Smith Machine Straight-Arm Dip 4 12-15
Min

0
Seated Dumbbell Toe Raise 4 12-15
Min

1
-superset with- Seated Calf Raise 4 12-15
Min

Workout 4: Legs/Abs, Biceps/ Triceps, Forearms

Exercise Sets Reps Rest

0
BarBell Rollout 4 To Failure
Min

1
-superset with- Deadlift 4 12-15
Min

0
Roman Chair Crunch 4 12-15
Min

1
-superset with- Back Extension 4 12-15
Min

0
Leg Curl 4 12-15
Min

1
-superset with- Leg Extension 4 12-15
Min

0
Oblique Crunch 3 To Failure
Min

0
Cable Lying Concentration Curl 4 12-15
Min

1
-superset with- Cable Lying Triceps Extension 4 12-15
Min

0
Incline Dumbbell Curl 3 12-15
Min
 1
-superset with- Bench Dip 3 12-15
Min

0
Behind-the-Back Barbell Wrist Curl 3 12-15
Min

1
-superset with- Behind-the-BacK BarBell Reverse Wrist Curl 3 12-15
Min