Muscle Building Superset Bonanza by Alex Meyers

Google Sheet Workout Export

By Alex Meyers

Experience Advanced (3+ years)
Time 43 minutes/day | 3 days/week
Goals
Equipment

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Average Exertion
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50%
Average Cardio Intensity
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30%

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 moving to optimize for fat burning! Be prepared to get sweaty. 

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Description

Week 1 Overview

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Barbell Back Squat
4 rounds6 reps0s
1B.Barbell Deadlift
4 rounds6 reps60s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Dumbbell Alternating Rear Lunge
4 rounds10 reps0s
2B.Barbell Glute Bridge
4 rounds6 reps0s
2C.Cable Standing Shoulder External Rotation
4 rounds6 reps60s

Circuit #3 - 3 rounds

Rest 60s between rounds

3A.Dumbbell Calf Raises
3 rounds6 reps0s
3B.Seated Calf Raise Machine
3 rounds3 reps60s

Circuit #4 - 3 rounds

Rest 60s between rounds

4A.Superman from Floor
3 rounds8 reps0s
4B.Side Plank
3 rounds20s0s
4C.Twisting Decline Sit Up
3 rounds20 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 60s between rounds

1A.Barbell Bench Press
4 rounds6 reps0s
1B.Incline Dumbbell Press
4 rounds6 reps60s
2.Pec Deck
4 sets6 reps60s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Chest Dips
4 rounds10 reps0s
3B.Cable Tricep Extension
4 rounds6 reps60s
4.EZ-Bar Skullcrusher
4 sets6 reps60s

Circuit #5 - 3 rounds

Rest 60s between rounds

5A.Weighted Exercise Ball Sit Up
3 rounds10 reps0s
5B.Single-leg Hip Thrust
3 rounds10 reps60s
Google Sheet Workout Export

ExerciseSetsRepsRest
1.Weighted Pullup
3 sets8 reps60s

Circuit #2 - 4 rounds

Rest 60s between rounds

2A.Bent Over Two-Dumbbell Row

See Exercise Notes

4 rounds6 reps0s
2B.Renegade Row
4 rounds6 reps60s

Circuit #3 - 4 rounds

Rest 60s between rounds

3A.Seated Dumbbell Shoulder Press
4 rounds6 reps0s
3B.Cable Lateral Raise
4 rounds6 reps60s

Circuit #4 - 4 rounds

Rest 60s between rounds

4A.Standing Dumbbell Biceps Curl
4 rounds6 reps0s
4B.Alternating Incline Dumbbell Biceps Curl
4 rounds6 reps60s
5.Barbell 21s
4 sets21 reps60s

Date Created: 4/1/2019, UTC


Last Updated: 11/16/2021, UTC





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