Crazy supersets

By Nemanja Matovic

	Advanced (3+ years)
	31 minutes/day \| 4 days/week \| 4 weeks
	Bodybuilding, Build Muscle, Fat Loss, Gain Strength
	Barbell, Squat Rack, Leg Extension Machine, Pull up bar, Rope Cable Machine, Tricep Rope Attachment, Box, Incline Bench, 2 x Dumbbell, Flat Bench, Decline Bench, Bodyweight, Weight Plate, Lat Pulldown Cable Machine, Lat Pulldown Bar, 1 x Dumbbell, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Back Hyperextension Bench, Suspension (TRX) Show More

Average Exertion

Average Cardio Intensity

These supersets will lead to greater muscle protein synthesis and anabolic state post workout. Keep doing it for a month, and gradualy increase weight every week.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Day 4

Day 5:

Rest

Day 6:

Day 6

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 120s between rounds
1A.Barbell Front Squat See Exercise Notes	3 rounds	10-12 reps	0s
1B.Leg Extensions See Exercise Notes	3 rounds	10-12 reps	120s
Circuit #2 - 3 rounds Rest 120s between rounds
2A.Wide-Grip Pullup See Exercise Notes	3 rounds	10-12 reps	0s
2B.Rope Straight Arm Pull Down See Exercise Notes	3 rounds	10-12 reps	120s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Barbell Step-Up See Exercise Notes	3 rounds	10-12 reps	0s
3B.Bent Over Barbell Row See Exercise Notes	3 rounds	10-12 reps	60s

Day 2

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 120s between rounds
1A.Barbell Incline Bench Press See Exercise Notes	3 rounds	10-12 reps	0s
1B.Dumbbell Flyes See Exercise Notes	3 rounds	10-12 reps	120s
Circuit #2 - 3 rounds Rest 120s between rounds
2A.Barbell Good-morning See Exercise Notes	3 rounds	4-6 reps	0s
2B.Decline Sit Up See Exercise Notes	3 rounds	10-12 reps	120s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Dumbbell Bench Press See Exercise Notes	3 rounds	10-12 reps	0s
3B.Dead Bug See Exercise Notes	3 rounds	10-12 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 120s between rounds
1A.Leg Extensions See Exercise Notes	3 rounds	8-10 reps	0s
1B.Barbell Cyclist Squat See Exercise Notes	3 rounds	8-10 reps	120s
Circuit #2 - 3 rounds Rest 120s between rounds
2A.Barbell Pullover See Exercise Notes	3 rounds	10-12 reps	0s
2B.Wide-Grip Lat Pulldown See Exercise Notes	3 rounds	10-12 reps	120s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Barbell Side Lunge See Exercise Notes	3 rounds	10-12 reps	0s
3B.One-Arm Bent-Over Dumbbell Row See Exercise Notes	3 rounds	10-12 reps	60s

Day 6

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 120s between rounds
1A.Cable Lateral Raise See Exercise Notes	3 rounds	8-10 reps	0s
1B.Seated Dumbbell Arnold Press See Exercise Notes	3 rounds	8-10 reps	120s
Circuit #2 - 3 rounds Rest 120s between rounds
2A.Hanging Leg Raise See Exercise Notes	3 rounds	10-12 reps	0s
2B.Hyperextension See Exercise Notes	3 rounds	8-10 reps	120s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Standing Barbell Military Press (AKA Overhead Press) See Exercise Notes	3 rounds	10-12 reps	0s
3B.Suspension Pike Crunch See Exercise Notes	3 rounds	10-12 reps	60s

Date Created: 1/18/2019, UTC

Last Updated: 12/7/2021, UTC

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