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Muscle Building Superset Bonanza by Alex Meyers

By Myworkouts

Experience
Advanced (3+ years)
Time
35 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Squat Rack, 2 x Dumbbell, Other, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Seated Calf Raise Machine, Bodyweight, Flat Bench, Incline Bench, Pec Fly/Rear Delt Machine, Dips (Parallel) Bar, Rope Cable Machine, Straight Bar Attachment, EZ Bar, Exercise Ball, Weight Plate, 1 x Dumbbell
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description



Circuit
Barbell Back Squat
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Barbell Deadlift
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Alternating Rear Lunge
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Barbell Glute Bridge
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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No media available

4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Dumbbell Standing Calf Raise
3 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Seated Calf Raise Machine
3 sets, 3 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Superman from Floor
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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No media available

3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Twisting Decline Sit Up
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Chest & Triceps

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Circuit
Barbell Bench Press
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Incline Dumbbell Press
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Pec Deck
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Chest Dips
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Cable Tricep Extension
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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EZ-Bar Skullcrusher
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Weighted Exercise Ball Sit Up
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Single-leg Hip Thrust
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Back Shoulders & Biceps

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Weighted Pullup
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Bent Over Two-Dumbbell Row
4 sets, 6 reps, (rest 60s)
-Flat Bench
Time between exercises: 60s
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Renegade Row
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Seated Dumbbell Shoulder Press
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Cable Lateral Raise
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Standing Dumbbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Alternating Incline Dumbbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Biceps Curl
4 sets, 21 reps, (rest 60s)
- https://www.livestrong.com/article/501115-7-7-7-bicep-exercise/
Time between exercises: 60s
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Date Created: Fri Oct 15 2021 19:39:19 GMT+0000 (Coordinated Universal Time)


Last Updated: Fri Oct 15 2021 19:39:19 GMT+0000 (Coordinated Universal Time)

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