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Crazy supersets

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
56 minutes/day | 4 days/week | 4 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Suspension (TRX)
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

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. 

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Day 1

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Circuit
Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration
1A. Front Squat (Clean Grip)
3 sets, 4 - 6, 10 - 12, 10 - 12 reps, (rest 120s)
A1 5010 rest 10 seconds
Show Alternative Exercises
Leg Extensions demonstrationPlay Leg Extensions demonstration
1B. Leg Extensions
3 sets, 10 - 12 reps, (rest 120s)
A2 2010 rest 120 seconds
Show Alternative Exercises
Circuit
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration
2A. Wide-Grip Pullup
3 sets, 4 - 6, 10 - 12, 10 - 12 reps, (rest 120s)
B1 5010 rest 10 seconds
Show Alternative Exercises
Rope Straight Arm Pull Down demonstrationPlay Rope Straight Arm Pull Down demonstration
2B. Rope Straight Arm Pull Down
3 sets, 10 - 12 reps, (rest 120s)
B2 2010 rest 120 seconds
Show Alternative Exercises
Circuit
Barbell Step-Up demonstrationPlay Barbell Step-Up demonstration
3A. Barbell Step-Up
3 sets, 10 - 12 reps, (rest 60s)
C1 2010 rest 60 seconds
Show Alternative Exercises
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
3B. Bent Over Barbell Row
3 sets, 10 - 12 reps, (rest 60s)
C2 rest 60 seconds
Show Alternative Exercises

Day 2

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Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
1A. Barbell Incline Bench Press
3 sets, 4 - 6, 10 - 12, 10 - 12 reps, (rest 120s)
A1 5010 rest 10 seconds
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
1B. Dumbbell Flys
3 sets, 10 - 12 reps, (rest 120s)
A2 2010 rest 120 seconds
Show Alternative Exercises
Circuit
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
2A. Barbell Good-morning
3 sets, 4 - 6 reps, (rest 120s)
B1 3010 rest 10 seconds
Show Alternative Exercises
Decline Sit Up demonstrationPlay Decline Sit Up demonstration
2B. Decline Sit Up
3 sets, 10 - 12 reps, (rest 120s)
B2 2010 rest 120 seconds
Show Alternative Exercises
Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3A. Dumbbell Bench Press
3 sets, 10 - 12 reps, (rest 60s)
C1 3010 rest 60 seconds
Show Alternative Exercises
Dead Bug▶
3B. Dead Bug
3 sets, 10 - 12 reps, (rest 60s)
C2 2010 rest 120 seconds
Show Alternative Exercises

Day 4

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Circuit
Leg Extensions demonstrationPlay Leg Extensions demonstration
1A. Leg Extensions
3 sets, 8 - 10 reps, (rest 120s)
A1 3010 rest 10 seconds
Show Alternative Exercises
Cyclist Squat demonstrationPlay Cyclist Squat demonstration
1B. Cyclist Squat
3 sets, 8 - 10 reps, (rest 120s)
A2 3010 rest 120 seconds
Show Alternative Exercises
Circuit
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
2A. Barbell Pullover
3 sets, 8 - 10, 10 - 12, 10 - 12 reps, (rest 120s)
B1 3010 rest 10 seconds
Show Alternative Exercises
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration
2B. Wide-Grip Lat Pulldown
3 sets, 10 - 12 reps, (rest 120s)
B2 2010 rest 120 seconds
Show Alternative Exercises
Circuit
Barbell Side Lunge demonstrationPlay Barbell Side Lunge demonstration
3A. Barbell Side Lunge
3 sets, 10 - 12 reps, (rest 60s)
C1 2010 rest 60 seconds
Show Alternative Exercises
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration
3B. One-Arm Bent-Over Dumbbell Row
3 sets, 10 - 12 reps, (rest 60s)
C2 2010 rest 120 seconds
Show Alternative Exercises

Day 6

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Circuit
Cable Lateral Raise▶
1A. Cable Lateral Raise
3 sets, 8 - 10 reps, (rest 120s)
A1 3010 rest 10 seconds
Show Alternative Exercises
Seated Dumbbell Arnold Press▶
1B. Seated Dumbbell Arnold Press
3 sets, 8 - 10 reps, (rest 120s)
A2 3010 rest 120 seconds
Show Alternative Exercises
Circuit
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration
2A. Hanging Leg Raise
3 sets, 10 - 12 reps, (rest 120s)
B1 2010 rest 10 seconds
Show Alternative Exercises
Hyperextension demonstrationPlay Hyperextension demonstration
2B. Hyperextension
3 sets, 8 - 10 reps, (rest 120s)
B2 3010 rest 120 seconds
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press)▶
3A. Standing Barbell Military Press (AKA Overhead Press)
3 sets, 10 - 12 reps, (rest 60s)
C1 3010 rest 60 seconds
Show Alternative Exercises
Suspension Pike Crunch▶
3B. Suspension Pike Crunch
3 sets, 10 - 12 reps, (rest 60s)
C2 2110 rest 60 seconds
Show Alternative Exercises

Date Created: 1/18/2019, UTC


Last Updated: 9/12/2020, UTC

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