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Superset Body Toning by Alex Meyers

By Alex Meyers

Experience
Advanced (3+ years)
Time
60 minutes/day | 4 days/week
Good for
Tone Body
Equipment
2 x Dumbbell, 45 Degree Leg Press Machine, Barbell, Bodyweight, Crossover Cable Machine, Decline Bench, Flat Bench, Incline Bench, Leg Extension Machine, Machine, Other, Pec Fly/Rear Delt Machine, Seated Leg Curl Machine, Single D-Handle Attachment, Single Grip Handle Strap, Squat Rack, Weight Plate
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

Are you looking to get your blood pumping and tone your arms? This is the workout for your.  This workout is a 4 day split with tons of supersets and trisets to keep you moving and hit your muscles hard! 

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Workout Overview


Chest & Triceps

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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3 sets, 8 reps, (rest 60s)
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
3 sets, 8 reps, (rest 60s)
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Circuit
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
3 sets, 8 reps, (rest 60s)
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Close Grip Push Up demonstrationPlay Close Grip Push Up demonstration
3 sets, 15 reps, (rest 60s)
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Circuit
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 8 reps, (rest 60s)
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Dumbbell Tricep Extension -Pronated Grip demonstrationPlay Dumbbell Tricep Extension -Pronated Grip demonstration
3 sets, 8 reps, (rest 60s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 8 reps, (rest 60s)
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Circuit
Star Plank demonstrationPlay Star Plank demonstration
3 sets, 65s, (rest 60s)
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Decline Bench Leg Raise demonstrationPlay Decline Bench Leg Raise demonstration
3 sets, 15 reps, (rest 60s)
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V-up demonstrationPlay V-up demonstration
4C. V-up
3 sets, 15 reps, (rest 60s)
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Shoulders & Biceps

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Circuit
Standing Barbell Military Press (AKA Overhead Press)
3 sets, 8 reps, (rest 60s)
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Dumbbell Lateral Raise
3 sets, 8 reps, (rest 60s)
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Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
3 sets, 8 reps, (rest 60s)
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Upright Cable Row demonstrationPlay Upright Cable Row demonstration
3 sets, 8 reps, (rest 60s)
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Machine Reverse Fly demonstrationPlay Machine Reverse Fly demonstration
3 sets, 8 reps, (rest 60s)
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Circuit
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
3 sets, 8 reps, (rest 60s)
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Standing Dumbbell Reverse Curl demonstrationPlay Standing Dumbbell Reverse Curl demonstration
3 sets, 8 reps, (rest 60s)
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Barbell Drag Curl demonstrationPlay Barbell Drag Curl demonstration
3 sets, 8 reps, (rest 60s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
3 sets, 21 reps, (rest 60s)
-https://www.livestrong.com/article/501115-7-7-7-bicep-exercise/
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Circuit
Weighted Pullup
3 sets, 8 reps, (rest 60s)
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Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3 sets, 7 - 8 reps, (rest 60s)
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Circuit
Straight-Arm Pulldown demonstrationPlay Straight-Arm Pulldown demonstration
3 sets, 8 reps, (rest 60s)
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Seated Cable Row
3 sets, 8 reps, (rest 60s)
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Circuit
T-Bar Row with Handle
3 sets, 8 reps, (rest 60s)
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Dumbbell Shrug demonstrationPlay Dumbbell Shrug demonstration
3 sets, 8 reps, (rest 60s)
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Circuit
Superman from Floor demonstrationPlay Superman from Floor demonstration
3 sets, 15 reps, (rest 60s)
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Hyperextension demonstrationPlay Hyperextension demonstration
3 sets, 15 reps, (rest 60s)
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Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 8 reps, (rest 60s)
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45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration
3 sets, 15 reps, (rest 60s)
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Circuit
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 10 reps, (rest 60s)
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Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3 sets, 8 reps, (rest 60s)
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Circuit
Barbell Glute Bridge demonstrationPlay Barbell Glute Bridge demonstration
3 sets, 8 reps, (rest 60s)
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Leg Extensions demonstrationPlay Leg Extensions demonstration
3 sets, 8 reps, (rest 60s)
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Circuit
Dumbbell Standing Calf Raise demonstrationPlay Dumbbell Standing Calf Raise demonstration
3 sets, 20 reps, (rest 60s)
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Seated Calf Raise Machine
3 sets, 20 reps, (rest 60s)
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Circuit
Cable Core Rotation demonstrationPlay Cable Core Rotation demonstration
3 sets, 15 reps, (rest 60s)
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Twisting Decline Sit Up demonstrationPlay Twisting Decline Sit Up demonstration
3 sets, 20 reps, (rest 60s)
Show Alternative Exercises

Date Created: 4/1/2019, EDT


Last Updated: 9/12/2020, EDT

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