The May 2016 Superman Program

The May 2016 Superman Program        

                       

This is a Four-Week Program

 

Add 10 pounds to barbells and 5 pounds to dumbbells every week.

 

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

Barbell Bentover Row                       4 sets              12-15 reps

Bench Press                                       4 sets              12-15 reps

Lat Pulldown                                     4 sets              12-15 reps

Dumbbell Shoulder Press                4 sets              12-15 reps

Dumbbell Flye                                   4 sets              12-15 reps

Dumbbell Press                                 4 sets              12-15 reps

Bench Press                                       4 sets              12-15 reps

Dumbbell Lateral Raise                    4 sets              12-15 reps

Dumbbell Shrug                                4 sets              12-15 reps

Standing Calf Raise                           4 sets              12-15 reps

Seated Calf                                         4 sets              12-15 reps

Dumbbell Row                                   4 sets              12-15 reps

Pull Up                                               4 sets              12-15 reps

Push Up                                             4 sets              12-15 reps

45-Pound Plate Raise                       4 sets              12-15 reps

Reverse Crunch                                 4 sets              12-15 reps

 

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

Squat                                                  4 sets              12-15 reps

Hanging Knee Raise                          4 sets              12-15 reps

EZ Bar Curl                                        4 sets              12-15 reps

Crunch                                               4 sets              12-15 reps

Leg Extension                                                4 sets              12-15 reps

Leg Curl                                              4 sets              12-15 reps

Dumbbell Curl                                   4 sets              1215 reps

Triceps Press Down                          4 sets              12-15 reps

Reverse Grip Triceps                                    4 sets              12-15 reps

Barbell Curl                                       4 sets              12-15 reps

Dumbbell Hammer Curl                   4 sets              12-15 reps

Dumbbell Triceps Push                    4 sets              12-15 reps

Front Squat                                        4 sets              12-15 reps

Split Squat                                         4 sets              12-15 reps

 

Workout 3: Chest, Back, Shoulders and Traps

Reverse Grip Bench Press                4 sets              12-15 reps

Reverse Grip Barbell Row                4 sets              12-15 reps

Dumbbell Lateral Raise                    4 sets              12-15 reps

Decline Dumbbell Flye                     4 sets              12-15 reps

Decline Bench                                    4 sets              12-15 reps

Decline Dumbbell Press                   4 sets              12-15 reps

Upright Row                                      4 sets              12-15 reps

ISO Decline Press                              4 sets              12-15 reps

Dumbbell Arnold Press                    4 sets              12-15 reps

Reverse Grip Pull down                    4 sets              12-15 reps

Behind Back Shrug                           4 sets              12-15 reps

Seated Calf Raise                               4 sets              12-15 reps

Decline Bench                                    4 sets              12-15 reps

Push Up                                             4 sets              20 reps

Chin Up                                              4 sets              10 reps

ISO Shoulder Press                           4 sets              12-15 reps

 

 

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

Machine Biceps                                 4 sets              12-15 reps

Dead lift                                             4 sets              12-15 reps

Roman Chair Crunch                                    4 sets              12-15 reps

Back Extension                                  4 sets              12-15 reps

Leg Curl                                              4 sets              12-15 reps

Leg Extension                                                4 sets              12-15 reps

Oblique Crunch                                 4 sets              to failure

Dumbbell Preacher Curl                  4 sets              12-15 reps

Dumbbell Side Curl                          4 sets              12-15 reps

Incline Dumbbell Curl                      4 sets              12-15 reps

Bench Dip                                          4 sets              12-15 reps

Leg Press                                            4 sets              12-15 reps

Leg Press Calf                                                4 sets              12-15 reps

Single Leg Press                                4 sets              12-15 reps

 

Workout 5: Chest, Back, Shoulders, Traps and Calves

T Bar Row                                          4 sets              8-10 reps

Seated Row                                        4 sets              8-10 reps

Incline Bench Press                          4 sets              8-10 reps

Incline Bench Press                          4 sets              8-10 reps

Wide Lat Pull down                          4 sets              8-10 reps

Barbell Shoulder Press                     4 sets              8-10 reps

Incline Dumbbell Press                    4 sets              8-10 reps

Incline Dumbbell Flye                      4 sets              8-10 reps

Cable Crossover                                4 sets              8-10 reps

Dumbbell Lateral Raise                    4 sets              8-10 reps

Dumbbell Front Raise                       4 sets              8-10 reps

Dumbbell Bent Lateral                     4 sets              8-10 reps

Standing Calf Raise                           4 sets              8-10 reps

Standing Toe Raise                           4 sets              8-10 reps

Push Up                                             4 sets              20 reps

Wide Pull Up                                     4 sets              10 reps

 

Workout 6: Legs, Abs, Biceps, Triceps and Forearms

Squat                                                  4 sets              8-10 reps

Decline Crunch                                  4 sets              8-10 reps

Dumbbell Lunge                               4 sets              8-10 reps

Crunch                                               4 sets              8-10 reps

Leg Extension                                                4 sets              8-10 reps

Leg Curl                                              4 sets              8-10 reps

Barbell Curl                                       4 sets              8-10 reps

Triceps Press down                          4 sets              8-10 reps

Dumbbell Curl                                   4 sets              8-10 reps

Cable Overhead Triceps                   4 sets              8-10 reps

Cable Overhead Curl                                    4 sets              8-10 reps

Rope Triceps                                      4 sets              8-10 reps

Hack Squat                                         4 sets              8-10 reps

 

leg curl

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