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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
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Pull up bar, Suspension (TRX)
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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Week 1



ExerciseSetsRepsRest
Circuit1A. Front Squat (Clean Grip)
Front Squat (Clean Grip) demonstrationPlay Front Squat (Clean Grip) demonstration

A1 5010 rest 10 seconds
34 - 6
10 - 12
10 - 12
120s
1B. Leg Extensions
Leg Extensions demonstrationPlay Leg Extensions demonstration

A2 2010 rest 120 seconds
310 - 12120s
Circuit2A. Wide-Grip Pullup
Wide-Grip Pullup demonstrationPlay Wide-Grip Pullup demonstration

B1 5010 rest 10 seconds
34 - 6
10 - 12
10 - 12
120s
2B. Rope Straight Arm Pull Down
Rope Straight Arm Pull Down demonstrationPlay Rope Straight Arm Pull Down demonstration

B2 2010 rest 120 seconds
310 - 12120s
Circuit3A. Barbell Step-Up
Barbell Step-Up demonstrationPlay Barbell Step-Up demonstration

C1 2010 rest 60 seconds
310 - 1260s
3B. Bent Over Barbell Row
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration

C2 rest 60 seconds
310 - 1260s

ExerciseSetsRepsRest
Circuit1A. Barbell Incline Bench Press
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration

A1 5010 rest 10 seconds
34 - 6
10 - 12
10 - 12
120s
1B. Dumbbell Flys
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration

A2 2010 rest 120 seconds
310 - 12120s
Circuit2A. Barbell Good-morning
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration

B1 3010 rest 10 seconds
34 - 6120s
2B. Decline Sit Up
Decline Sit Up demonstrationPlay Decline Sit Up demonstration

B2 2010 rest 120 seconds
310 - 12120s
Circuit3A. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration

C1 3010 rest 60 seconds
310 - 1260s
3B. Dead Bug
Dead Bug

C2 2010 rest 120 seconds
310 - 1260s

ExerciseSetsRepsRest
Circuit1A. Leg Extensions
Leg Extensions demonstrationPlay Leg Extensions demonstration

A1 3010 rest 10 seconds
38 - 10120s
1B. Cyclist Squat
Cyclist Squat demonstrationPlay Cyclist Squat demonstration

A2 3010 rest 120 seconds
38 - 10120s
Circuit2A. Barbell Pullover
Barbell Pullover demonstrationPlay Barbell Pullover demonstration

B1 3010 rest 10 seconds
38 - 10
10 - 12
10 - 12
120s
2B. Wide-Grip Lat Pulldown
Wide-Grip Lat Pulldown demonstrationPlay Wide-Grip Lat Pulldown demonstration

B2 2010 rest 120 seconds
310 - 12120s
Circuit3A. Barbell Side Lunge
Barbell Side Lunge demonstrationPlay Barbell Side Lunge demonstration

C1 2010 rest 60 seconds
310 - 1260s
3B. One-Arm Bent-Over Dumbbell Row
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration

C2 2010 rest 120 seconds
310 - 1260s

ExerciseSetsRepsRest
Circuit1A. Cable Lateral Raise
Cable Lateral Raise

A1 3010 rest 10 seconds
38 - 10120s
1B. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press

A2 3010 rest 120 seconds
38 - 10120s
Circuit2A. Hanging Leg Raise
Hanging Leg Raise demonstrationPlay Hanging Leg Raise demonstration

B1 2010 rest 10 seconds
310 - 12120s
2B. Hyperextension
Hyperextension demonstrationPlay Hyperextension demonstration

B2 3010 rest 120 seconds
38 - 10120s
Circuit3A. Standing Barbell Military Press (AKA Overhead Press)
Standing Barbell Military Press (AKA Overhead Press)

C1 3010 rest 60 seconds
310 - 1260s
3B. Suspension Pike Crunch
Suspension Pike Crunch

C2 2110 rest 60 seconds
310 - 1260s

Date Created: 1/18/2019, UTC


Last Updated: 9/12/2020, UTC

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