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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


Legs

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

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

4. Side Plank
3 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Twisting Decline Sit Up▶
4. 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▶
1. Barbell Bench Press
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Incline Dumbbell Press▶
1. Incline Dumbbell Press
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Pec Deck▶
2. Pec Deck
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Chest Dips▶
3. Chest Dips
4 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Cable Tricep Extension▶
3. Cable Tricep Extension
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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EZ-Bar Skullcrusher▶
4. EZ-Bar Skullcrusher
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Weighted Exercise Ball Sit Up▶
5. Weighted Exercise Ball Sit Up
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Single-leg Hip Thrust▶
5. 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▶
1. Weighted Pullup
3 sets, 8 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Bent Over Two-Dumbbell Row▶
2. Bent Over Two-Dumbbell Row
4 sets, 6 reps, (rest 60s)
-Flat Bench
Time between exercises: 60s
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Renegade Row▶
2. Renegade Row
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Seated Dumbbell Shoulder Press▶
3. Seated Dumbbell Shoulder Press
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Cable Lateral Raise▶
3. Cable Lateral Raise
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Standing Dumbbell Biceps Curl▶
4. Standing Dumbbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Alternating Incline Dumbbell Biceps Curl▶
4. Alternating Incline Dumbbell Biceps Curl
4 sets, 6 reps, (rest 60s)
Time between exercises: 60s
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Standing Dumbbell Biceps Curl▶
5. 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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