The Superman Program

The Superman Program               

ADD SIZE, GAIN STRENGTH AND BURN TONS OF BODY FAT IN THE NEXT 5 WEEKS—ALL WHILE SAVING TIME IN THE GYM—WITH THIS NEW TAKE ON A CLASSIC TRAINING METHOD.

No Intensity-boosting training technique is used more then the superset. Now we’re taking supersetting to another level to net you greater gains in muscle size and strength, but also a new level of practicality. A super setting protocol should never require minimal rest periods while pairing exercise that are on opposite ends of a densely populated weight room. It’s just not feasible, and it defeats the purpose. The following five-week program breathes new life into a classic technique so you can get more out of it.

Week 1 – 12 to 15 reps

Week 2 – 8 to 10 reps

Week 3 – 4 to 6 reps

Week 4 – 8 to 10 reps

Week 5 – 12 to 15 reps

 

           

Workout 1: Chest, Back, Shoulders, Traps and Calves

  • Barbell Bentover Row 4 sets
  • Bench Press 4 sets
  • Lat Pulldown 4 sets
  • Dumbbell Shoulder Press 4 sets
  • Incline Dumbbell Flye 2 sets
  • Incline Rear Delt Raise 2 sets
  • Cable Crossover 2 sets
  • Cable Lateral Raise 2 sets
  • Dumbbell Shrug 4 sets
  • Dip Shrug 4 sets
  • Standing Calf Raise 4 sets
  • Standing Toe Raise 4 sets

Workout 2: Legs, Abs, Biceps, Triceps and Forearms

  • Squat 4 sets
  • Hanging Knee Raise 4 sets
  • Romanian Dead lift 4 sets
  • Crunch 4 sets
  • Leg Extension 4 sets
  • Leg Curl 4 sets
  • Side Plank Reach Through 4 sets
  • Triceps Press down 4 sets
  • Barbell Curl 4 sets
  • Cable Overhead Triceps 3 sets
  • Cable Overhead Curl 3 sets
  • Barbell Reverse Wrist Curl 3 sets
  • Barbell Wrist Curl 3 sets

Workout 3: Chest, Back, Shoulders and Traps

  • Reverse Grip Bench Press 4 sets
  • Reverse Grip Barbell Row 4 sets
  • Dumbbell Lateral Raise 2 sets
  • Decline Dumbbell Flye 2 sets
  • Dumbbell Upright Row 2 sets
  • Dip 2 sets
  • Arnold Press 4 sets
  • Reverse Grip Pull down 4 sets
  • Smith Behind Back Shrug 4 sets
  • Smith Behind Back Dip 4 sets
  • Seated Dumbbell Toe Raise 4 sets
  • Seated Calf Raise 4 sets

Workout 4: Legs, Abs, Biceps, Triceps and Forearms

  • Barbell Rollout 4 sets
  • Dead lift 4 sets
  • Roman Chair Crunch 4 sets
  • Back Extension 4 sets
  • Leg Curl 4 sets
  • Leg Extension 4 sets
  • Oblique Crunch 3 sets
  • Cable Lying Concentration Curl 4 sets
  • Cable Lying Triceps Extension 4 sets
  • Incline Dumbbell Curl 3 sets
  • Bench Dip 3 sets
  • Behind Back Wrist Curl 3 sets
  • Behind Back Reverse Wrist Curl 3 sets

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