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Superset Body Toning by Alex Meyers

By Alex Meyers

Experience

Advanced (3+ years)

Days per week

4 days

Time

60 minutes

Genders

Male

Goals

Tone Body (Male)
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 muscl

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Weight Plate

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Split

Experience

Advanced (3+ years)

Time

60 minutes

Genders

Male

Days per week

4 days

Goals

Tone Body (Male)
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 muscl

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Weight Plate

Avg Exertion

50%

Workout Type

Split

Avg Cardio Intensity

20%

Workout Overview

Week 1


Chest & Triceps

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ExerciseSetsRepsRestNotes
1A. Barbell Bench Press3 sets8 reps60s
1B. Incline Dumbbell Press
Incline Dumbbell Press
3 sets8 reps60s
2A. Dumbbell Flys
Dumbbell Flys
3 sets8 reps60s
2B. Close Grip Push Up
Close Grip Push Up
3 sets15 reps60s
3A. Cable Tricep Extension
Cable Tricep Extension
3 sets8 reps60s
3B. Dumbbell Tricep Extension -Pronated Grip
Dumbbell Tricep Extension -Pronated Grip
3 sets8 reps60s
3C. Cable Tricep Extension
Cable Tricep Extension
3 sets8 reps60s
4A. Star Plank3 sets65s60s
4B. Decline Bench Leg Raise
Decline Bench Leg Raise
3 sets15 reps60s
4C. V-up3 sets15 reps60s

ExerciseSetsRepsRestNotes
1A. Weighted Pullup
Weighted Pullup
3 sets8 reps60s
1B. Bent Over Two-Dumbbell Row3 sets7 - 8 reps60s
2A. Straight-Arm Pulldown3 sets8 reps60s
2B. Seated Cable Row
Seated Cable Row
3 sets8 reps60s
3A. T-Bar Row with Handle
T-Bar Row with Handle
3 sets8 reps60s
3B. Dumbbell Shrug
Dumbbell Shrug
3 sets8 reps60s
4A. Superman from Floor3 sets15 reps60s
4B. Hyperextension
Hyperextension
3 sets15 reps60s

Date Created: 4/1/19, 8:23 PM


Last Updated: 9/12/20, 9:39 PM

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