Muscle Building Superset Bonanza by Alex Meyers

By Alex Meyers

Experience

Advanced (3+ years)

Days per week

3 days

Time

64 minutes

Genders

Male

Goals

Build Muscle (Male)

Description

Build Muscle and burn fat by getting your body moving!This high-intensity workout program aims to hit your compound lifts with lower reps to focus on strength and have you constantly movin

Source

myworkouts

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Exercise Ball, Machine, Weight Plate

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Advanced (3+ years)

Time

64 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)

Description

Build Muscle and burn fat by getting your body moving!This high-intensity workout program aims to hit your compound lifts with lower reps to focus on strength and have you constantly movin

Equipment

Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Exercise Ball, Machine, Weight Plate

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Legs

Day 2: Chest & Triceps

Day 3: Back Shoulders & Biceps

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Legs

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Exercise	Sets	Reps	Rest
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	4 sets	6 reps	60s
1B. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	4 sets	6 reps	60s
2A. Dumbbell Alternating Rear Lunge ▶	4 sets	10 reps	60s
2B. Barbell Glute Bridge How to Perform the Barbell Glute Bridge by Brian Schmitt	4 sets	6 reps	60s
2C. Cable Standing Shoulder External Rotation ▶	4 sets	6 reps	60s
3A. Dumbbell Standing Calf Raise ▶	3 sets	6 reps	60s
3B. Seated Calf Raise Machine ▶	3 sets	3 reps	60s
4A. Superman from Floor Superman - Core Exercise Demo by CrossFitTheRack	3 sets	8 reps	60s
4B. General Side Plank ▶	3 sets	20 reps	60s
4C. Twisting Decline Sit Up Fitivity Fitness:Decline Sit-Up, Twist(GetFitivity.com) by Guy Pistone	3 sets	20 reps	60s

Chest & Triceps

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Exercise	Sets	Reps	Rest
1A. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	4 sets	6 reps	60s
1B. Incline Dumbbell Press ▶	4 sets	6 reps	60s
2. Pec Dec Perfect Pec Deck by Premier Fitness Systems	4 sets	6 reps	60s
3A. Chest Dips ▶	4 sets	10 reps	60s
3B. Cable Tricep Extension ▶	4 sets	6 reps	60s
4. EZ-Bar Skullcrusher ▶	4 sets	6 reps	60s
5A. Weighted Exercise Ball Sit Up Full Sit Up with Plate on Stability Ball by Hockey Training Exercise Demonstrations	3 sets	10 reps	60s
5B. Single-leg Hip Thrust Single Leg Hip Thrusts by Avid Fitness	3 sets	10 reps	60s

Back Shoulders & Biceps

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Exercise	Sets	Reps	Rest	Notes
1. Weighted Pullup ▶	3 sets	8 reps	60s
2A. Bent Over Two-Dumbbell Row ▶	4 sets	6 reps	60s	-Flat Bench
2B. Renegade Row Renegade Row by ExperienceLifeMag	4 sets	6 reps	60s
3A. Seated Dumbbell Shoulder Press ▶	4 sets	6 reps	60s
3B. Cable Lateral Raise ▶	4 sets	6 reps	60s
4A. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	6 reps	60s
4B. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4 sets	6 reps	60s
5. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	4 sets	21 reps	60s	- https://www.livestrong.com/article/501115-7-7-7-bicep-exercise/