Superman Workout Week 2: Man of Steel Cutting Phase

By Chris Davis

	Advanced (3+ years)
	75 minutes/day \| 6 days/week
	Tone Body, Fat Loss, Build Muscle
	Treadmill, Bodyweight, Steps, 1 x Kettlebell, Barbell, 2 x Dumbbell, Flat Bench, Rowing Machine, Suspension (TRX), 1 x Dumbbell, Incline Bench, Assisted Weight Dip Chin Machine, Pull up bar, Squat Rack, Box Show More

Average Exertion

Average Cardio Intensity

Source: www.popworkouts.com

Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:

Rest

Day 1 - Monday Workout

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The Monday workout for Week 2 is a strength workout, followed by HIIT training. Start with a leg warmup of squats, then start performing deadlifts, and then finish the routine.

Exercise	Sets	Reps	Rest
1.Jogging-Treadmill See Exercise Notes	1 set	10 min	60s
2.Wall Squat	2 sets	5 reps	30s
3.Sit Squats	2 sets	10 reps	30s
4.Kettlebell Goblet Squat	2 sets	5 reps	30s
5.Barbell Deadlift See Exercise Notes	3 sets	5 reps	30s
6.Barbell Deadlift See Exercise Notes	4 sets	5 reps	60s
7.Barbell Deadlift See Exercise Notes	5 sets	3 reps	90s
8.Seated Dumbbell Shoulder Press See Exercise Notes	3 sets	8 reps	60s
9.Rowing, Stationary	6 sets	30s	30s
10.Jogging-Treadmill See Exercise Notes	1 set	10 min	60s

Day 2 - Tuesday Workout

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The Tuesday workout for Week 2 is a recovery workout. Cavill would do a 60-minute cardio workout. Choose from one of the following, or use your favorite aerobic activities:

Get in 60 minutes of cardio at a low-intensity. Your focus should be on cardio activity at an easy pace. Doing so prevents the body from stressing into thinking it needs to store all the fat it can.

Exercise		Sets	Reps	Rest
1.Jogging-Treadmill See Exercise Notes		1 set	60 min	60s

Day 3 - Wednesday Workout

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For the Wednesday workout in Week 2, the Superman workout does power/endurance training. This type of training typically involves weightlifting, aerobic and bodyweight exercises.

Exercise	Sets	Reps	Rest
1.Suspended Pushup	3 sets	15 reps	30s
2.One Arm Seated Arnold Press	3 sets	5 reps	30s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Dumbbell Bench Press	4 rounds	12 reps	0s
3B.Machine-assisted Pull-up (open-centered bar, standing)	4 rounds	10 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Man Maker	3 rounds	10 reps	0s
4B.Farmer's Walk	3 rounds	30s	60s
5.Hanging Leg Raise	4 sets	30 reps	60s
6.Jogging-Treadmill See Exercise Notes	1 set	10 min	60s

Day 4 - Thursday Workout

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The Tuesday workout for Week 2 is a recovery workout. Cavill would do a 60-minute cardio workout. Choose from one of the following, or use your favorite aerobic activities:

Exercise		Sets	Reps	Rest
1.Jogging-Treadmill See Exercise Notes		1 set	60 min	60s

Day 5 - Friday Workout

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The Friday workout in Week 2 focuses on strength training. You work your way up to doing heavy front squats.

Exercise	Sets	Reps	Rest
1.Jogging-Treadmill	1 set	10 min	60s
2.Wall Squat	2 sets	5 reps	15s
3.Sit Squats	2 sets	10 reps	15s
4.Walking Dumbbell Lunge	2 sets	10 reps	30s
5.Crossed-Arm Barbell Front Squat See Exercise Notes	2 sets	8 reps	45s
6.Crossed-Arm Barbell Front Squat See Exercise Notes	3 sets	4 reps	90s
7.Crossed-Arm Barbell Front Squat See Exercise Notes	5 sets	2 reps	120s
8.Seated Dumbbell Shoulder Press	3 sets	8 reps	30s
9.Man Maker	3 sets	15 reps	30s
10.V-up	4 sets	10 reps	30s
11.Running, Treadmill See Exercise Notes	1 set	2 miles	60s

Day 6 - Saturday Workout

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The Saturday workout is a power/endurance workout where you do 55 reps of 5 different exercises in a circuit format (meaning you do one set of each exercise in that circuit, then move right onto the next one).

Exercise	Sets	Reps	Rest
Circuit #1 - 10 rounds Rest 60s between rounds
1A.Sit Squats	10 rounds	10 reps	0s
1B.Push-up	10 rounds	10 reps	0s
1C.Bodyweight Walking Lunge	10 rounds	10 reps	0s
1D.Sit Up	10 rounds	10 reps	0s
1E.Kettlebell Swing See Exercise Notes	10 rounds	10 reps	60s
Circuit #2 - 10 rounds Rest 60s between rounds
2A.Barbell Bench Press	10 rounds	10 reps	0s
2B.Goblet Squat	10 rounds	10 reps	0s
2C.Pull-up	10 rounds	10 reps	0s
2D.Box Jump See Exercise Notes	10 rounds	10 reps	0s
2E.Barbell Deadlift See Exercise Notes	10 rounds	10 reps	60s

Date Created: 12/17/2019, UTC

Last Updated: 11/12/2021, UTC

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