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Muscle Building Superset Bonanza by Alex Meyers

By Alex Meyers

Experience
Advanced (3+ years)
Time
64 minutes/day | 3 days/week
Good for
Build Muscle
Equipment
Barbell, Bench, Bodyweight, Cable, Dips Bar, Dumbbell, EZ Bar, Exercise Ball, Machine, Weight Plate
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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 moving to optimize for fat burning! Be prepared to get sweaty. 

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Workout Overview

Week 1

Day 1: Legs

Day 2: Chest & Triceps

Day 3: Back Shoulders & Biceps

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest


Legs

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
4 sets, 6 reps, (rest 60s)
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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
1B. Barbell Deadlift
4 sets, 6 reps, (rest 60s)
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Circuit
Dumbbell Alternating Rear Lunge demonstrationPlay Dumbbell Alternating Rear Lunge demonstration
2A. Dumbbell Alternating Rear Lunge
4 sets, 10 reps, (rest 60s)
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Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
2B. Barbell Glute Bridge
4 sets, 6 reps, (rest 60s)
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Cable Standing Shoulder External Rotation demonstrationPlay Cable Standing Shoulder External Rotation demonstration
2C. Cable Standing Shoulder External Rotation
4 sets, 6 reps, (rest 60s)
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Circuit
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
3A. Dumbbell Standing Calf Raise
3 sets, 6 reps, (rest 60s)
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Seated Calf Raise Machine▶
3B. Seated Calf Raise Machine
3 sets, 3 reps, (rest 60s)
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Circuit
Superman from Floor demonstrationPlay Superman from Floor demonstration
4A. Superman from Floor
3 sets, 8 reps, (rest 60s)
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Side Plank demonstrationPlay Side Plank demonstration
4B. Side Plank
3 sets, 20 reps, (rest 60s)
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Twisting Decline Sit Up demonstrationPlay Twisting Decline Sit Up demonstration
4C. Twisting Decline Sit Up
3 sets, 20 reps, (rest 60s)
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Chest & Triceps

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
1A. Barbell Bench Press
4 sets, 6 reps, (rest 60s)
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Incline Dumbbell Press▶
1B. Incline Dumbbell Press
4 sets, 6 reps, (rest 60s)
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Pec Dec demonstrationPlay Pec Dec demonstration
2. Pec Dec
4 sets, 6 reps, (rest 60s)
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Circuit
Chest Dips demonstrationPlay Chest Dips demonstration
3A. Chest Dips
4 sets, 10 reps, (rest 60s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3B. Cable Tricep Extension
4 sets, 6 reps, (rest 60s)
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EZ-Bar Skullcrusher demonstrationPlay EZ-Bar Skullcrusher demonstration
4. EZ-Bar Skullcrusher
4 sets, 6 reps, (rest 60s)
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Circuit
Weighted Exercise Ball Sit Up demonstrationPlay Weighted Exercise Ball Sit Up demonstration
5A. Weighted Exercise Ball Sit Up
3 sets, 10 reps, (rest 60s)
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Single-leg Hip Thrust demonstrationPlay Single-leg Hip Thrust demonstration
5B. Single-leg Hip Thrust
3 sets, 10 reps, (rest 60s)
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Back Shoulders & Biceps

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Weighted Pullup▶
1. Weighted Pullup
3 sets, 8 reps, (rest 60s)
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Circuit
Bent Over Two-Dumbbell Row▶
2A. Bent Over Two-Dumbbell Row
4 sets, 6 reps, (rest 60s)
-Flat Bench
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Renegade Row demonstrationPlay Renegade Row demonstration
2B. Renegade Row
4 sets, 6 reps, (rest 60s)
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Circuit
Seated Dumbbell Shoulder Press▶
3A. Seated Dumbbell Shoulder Press
4 sets, 6 reps, (rest 60s)
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Cable Lateral Raise▶
3B. Cable Lateral Raise
4 sets, 6 reps, (rest 60s)
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Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
4A. Standing Dumbbell Biceps Curl
4 sets, 6 reps, (rest 60s)
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Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4B. Alternating Incline Dumbbell Biceps Curl
4 sets, 6 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
5. Standing Dumbbell Biceps Curl
4 sets, 21 reps, (rest 60s)
- https://www.livestrong.com/article/501115-7-7-7-bicep-exercise/
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Date Created: 4/1/2019, UTC


Last Updated: 9/12/2020, UTC

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