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  • Superman Program

    Hochgeladen von

    Dion Bruce
    2K Ansichten6 Seiten
    The document outlines a 4-week training program with 4 workouts per week. Each workout focuses on different muscle groups and includes supersets of opposing muscle group exercises. Workout 1 focuses on chest, back, shoulders, traps and calves. Workout 2 focuses on legs, abs, biceps and triceps. Workout 3 focuses on chest, back, shoulders and traps. Workout 4 focuses on legs, abs, biceps, triceps and forearms. Exercise sets, reps and rest periods decrease each week to increase intensity and challenge muscles further.

    Originalbeschreibung:

    Superman Program

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    The document outlines a 4-week training program with 4 workouts per week. Each workout focuses on different muscle groups and includes supersets of opposing muscle group exercises. Workout 1 focuses on chest, back, shoulders, traps and calves. Workout 2 focuses on legs, abs, biceps and triceps. Workout 3 focuses on chest, back, shoulders and traps. Workout 4 focuses on legs, abs, biceps, triceps and forearms. Exercise sets, reps and rest periods decrease each week to increase intensity and challenge muscles further.

    Copyright:

    © All Rights Reserved
    Als TXT, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    2K Ansichten6 Seiten

    Superman Program

    Hochgeladen von

    Dion Bruce
    The document outlines a 4-week training program with 4 workouts per week. Each workout focuses on different muscle groups and includes supersets of opposing muscle group exercises. Workout 1 focuses on chest, back, shoulders, traps and calves. Workout 2 focuses on legs, abs, biceps and triceps. Workout 3 focuses on chest, back, shoulders and traps. Workout 4 focuses on legs, abs, biceps, triceps and forearms. Exercise sets, reps and rest periods decrease each week to increase intensity and challenge muscles further.

    Copyright:

    © All Rights Reserved
    Als TXT, PDF, TXT herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    von 6

    The Superman Program: Training

    Week 1
    Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis
    Exercise
    Sets
    Reps
    Rest
    BarBell Bentover Row
    4
    12-15
    -superset with- Bench press
    4
    Lat Pulldown
    4
    12-15 0 Min
    -superset with- Dumbbell Shoulder Press
    Incline Dumbbell Flye 2
    12-15
    -superset with- Incline Rear-Delt Raise
    Cable Crossover
    2
    12-15
    -superset with- Cable lateral raise
    Dumbbell Shrug 4
    12-15 0 Min
    -superset with- Dip Shrug
    4
    Standing Calf Raise
    4
    12-15
    -superset with- Standing Toe Raise

    0 Min
    12-15

    1 Min
    4

    12-15

    1 Min

    12-15

    1 Min

    12-15

    1 Min

    0 Min
    0 Min
    2
    12-15
    0 Min
    4

    1 Min
    12-15

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


    Exercise
    Sets
    Reps
    Rest
    Squat 4
    12-15 0 Min
    -superset with- Hanging Knee Raise
    4
    12-15
    Romanian Deadlift
    4
    12-15 0 Min
    -superset with- Crunch 4
    12-15 1 Min
    Leg Extension 4
    12-15 0 Min
    -superset with- Leg Curl
    4
    12-15 1 Min
    Side Plank Reach-Through
    3
    To Failure
    Triceps Pressdown
    4
    12-15 0 Min
    -superset with- Barbell Curl
    4
    12-15 0 Min
    Cable Overhead Triceps Extension
    3
    12-15
    -superset with- Cable Overhead Curl
    3
    12-15
    Barbell Reverse Wrist Curl
    3
    12-15 1 Min
    -superset with- Barbell Wrist Curl
    3
    12-15

    1 Min

    1 Min

    0 Min
    1 Min
    0 Min
    1 Min

    Workout 3: Chest/Back/Shoulders/Traps
    Exercise
    Sets
    Reps
    Rest
    Reverse-Grip Bench Press
    4
    12-15 0 Min
    -superset with- Reverse-Grip BarBell Row
    4
    12-15 1 Min
    Dumbbell Lateral Raise 2
    12-15 0 Min
    -superset with- Decline Dumbbell Flye 2
    12-15 1 Min
    Dumbbell Upright Row
    2
    12-15 0 Min
    -superset with- Dip
    2
    12-15 1 Min
    Arnold Press
    4
    12-15 0 Min
    -superset with- Reverse-Grip Pulldown 4
    12-15 0 Min
    Behind-the-Back Smith Machine Shrug
    4
    12-15 0 Min
    -superset with- Behind-the-Back Smith Machine Straight-Arm Dip 4
    1 Min
    Seated Dumbbell Toe Raise
    4
    12-15 0 Min
    -superset with- Seated Calf Raise
    4
    12-15 1 Min
    Workout 4: Legs/Abs, Biceps/ Triceps, Forearms
    Exercise
    Sets
    Reps
    Rest
    BarBell Rollout
    4
    To Failure
    0 Min
    -superset with- Deadlift
    4
    12-15 1 Min
    Roman Chair Crunch
    4
    12-15 0 Min
    -superset with- Back Extension 4
    12-15 1 Min

    12-15

    Leg Curl
    4
    12-15 0 Min
    -superset with- Leg Extension 4
    12-15
    Oblique Crunch 3
    To Failure
    0 Min
    Cable Lying Concentration Curl 4
    12-15
    -superset with- Cable Lying Triceps Extension
    Incline Dumbbell Curl 3
    12-15 0 Min
    -superset with- Bench Dip
    3
    12-15
    Behind-the-Back Barbell Wrist Curl
    3
    -superset with- Behind-the-BacK BarBell Reverse
    1 Min

    WEEK 2
    Workout 1: Chest/Back/Shoulders, Traps,
    Exercise
    Sets
    Reps
    Rest
    Bench Press
    4
    8-10
    0 Min
    -superset with- Barbell Bentover Row
    Dumbbell Shoulder Press
    4
    -superset with- Lat Pulldown
    4
    Incline Rear-Delt Raise
    2
    -superset with- Incline Dumbbell Flye
    Cable Lateral Raise
    2
    8-10
    -superset with- Cable Crossover
    Straight-Arm Dip
    4
    8-10
    -superset with- Dumbbell Shrug 4
    Standing Toe Raise
    4
    8-10
    -superset with- Standing Calf Raise

    1 Min
    0 Min
    4

    12-15

    1 Min
    12-15 0 Min
    Wrist Curl

    1 Min

    12-15

    8-10

    1 Min

    8-10

    1 Min

    8-10

    1 Min

    Calves/Tibialis
    4
    8-10
    8-10
    8-10
    2
    0 Min
    2
    0 Min
    8-10
    0 Min
    4

    8-10
    0 Min
    1 Min
    0 Min
    8-10

    1 Min

    1 Min

    8-10

    1 Min

    1 Min
    8-10

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


    Exercise
    Sets
    Reps
    Rest
    Hanging Knee Raise
    4
    8-10
    0 Min
    -superset with- Squat 4
    8-10
    1 Min
    Crunch 4
    8-10
    0 Min
    -superset with- Romanian Deadlift
    4
    8-10
    Leg Curl
    4
    8-10
    0 Min
    -superset with- Leg Extension 4
    8-10
    1 Min
    Side Plank Reach-Through
    3
    To Failure
    Barbell Curl
    4
    8-10
    0 Min
    -superset with- Triceps Pressdown
    4
    8-10
    Cable Overhead Curl
    3
    8-10
    0 Min
    -superset with- Cable Overhead Triceps Extension
    BarBell Wrist Curl
    3
    8-10
    0 Min
    -superset with- BarBell Reverse Wrist Curl
    3
    Workout 3: Chest/Back/Shoulders/Traps
    Exercise
    Sets
    Reps
    Rest
    Reverse-Grip BarBell Row
    4
    8-10
    0 Min
    -superset with- Reverse-Grip Bench Press
    4
    Decline Dumbbell Flye 2
    8-10
    0 Min
    -superset with- Dumbbell Lateral Raise 2
    8-10
    Dip
    2
    8-10
    0 Min
    -superset with- Dumbbell Upright Row
    2
    8-10
    Reverse-Grip Pulldown 4
    8-10
    0 Min
    -superset with- Arnold Press
    4
    8-10
    0 Min
    Behind-the-Back Smith Machine Straight-Arm Dip 4
    -superset with- Behind-the-Back Smith Machine Shrug
    Seated Calf Raise
    4
    8-10
    0 Min

    1 Min

    0 Min
    0 Min
    1 Min

    1 Min
    1 Min
    8-10
    4

    0 Min
    8-10

    1 Min

    -superset with- Seated Dumbbell Toe Raise

    8-10

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


    Exercise
    Sets
    Reps
    Rest
    Deadlift
    4
    8-10
    0 Min
    -superset with- BarBell Rollout
    4
    To Failure
    Back Extension 4
    8-10
    0 Min
    -superset with- Roman Chair Crunch
    4
    8-10
    1 Min
    Leg Extension 4
    8-10
    0 Min
    -superset with- Leg Curl
    4
    8-10
    1 Min
    Oblique Crunch 3
    To Failure
    0 Min
    Cable Lying Triceps Extension 4
    8-10
    0 Min
    -superset with- Cable Lying Concentration Curl 4
    8-10
    Bench Dip
    3
    8-10
    0 Min
    -superset with- Incline Dumbbell Curl 3
    8-10
    1 Min
    Behind-the-BacK BarBell Reverse Wrist Curl
    3
    8-10
    -superset with- Behind-the-Back Barbell Wrist Curl
    3

    1 Min

    1 Min

    1 Min
    0 Min
    8-10

    WEEK 3
    Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis
    Exercise
    Sets
    Reps
    Rest
    BarBell Bentover Row
    4
    4-6
    -superset with- Bench press
    4
    Lat Pulldown
    4
    4-6
    0 Min
    -superset with- Dumbbell Shoulder Press
    Incline Dumbbell Flye 2
    4-6
    -superset with- Incline Rear-Delt Raise
    Cable Crossover
    2
    4-6
    -superset with- Cable lateral raise
    Dumbbell Shrug 4
    4-6
    0 Min
    -superset with- Straight-Arm Dip
    Standing Calf Raise
    4
    12-15
    -superset with- Standing Toe Raise

    0 Min
    4-6

    1 Min
    4

    4-6

    1 Min

    4-6

    1 Min

    4-6

    1 Min

    4-6

    1 Min

    12-15

    1 Min

    0 Min
    0 Min
    2
    4
    0 Min
    4

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


    Exercise
    Sets
    Reps
    Rest
    Squat 4
    4-6
    0 Min
    -superset with- Hanging Knee Raise
    4
    4-6
    Romanian Deadlift
    4
    4-6
    0 Min
    -superset with- Crunch 4
    4-6
    1 Min
    Leg Extension 4
    4-6
    0 Min
    -superset with- Leg Curl
    4
    4-6
    1 Min
    Side Plank Reach-Through
    3
    To Failure
    Triceps Pressdown
    4
    4-6
    0 Min
    -superset with- Barbell Curl
    4
    4-6
    0 Min
    Cable Overhead Triceps Extension
    3
    4-6
    -superset with- Cable Overhead Curl
    3
    4-6
    Barbell Reverse Wrist Curl
    3
    4-6
    1 Min
    -superset with- Barbell Wrist Curl
    3
    4-6
    Workout 3: Chest/Back/Shoulders/Traps
    Exercise
    Sets
    Reps
    Rest
    Reverse-Grip Bench Press
    4
    4-6
    -superset with- Reverse-Grip BarBell Row

    0 Min
    4

    1 Min

    0 Min
    1 Min
    0 Min
    1 Min

    4-6

    1 Min

    1 Min

    Dumbbell Lateral Raise 2


    4-6
    0 Min
    -superset with- Decline Dumbbell Flye 2
    4-6
    1 Min
    Dumbbell Upright Row
    2
    4-6
    0 Min
    -superset with- Dip
    2
    4-6
    1 Min
    Arnold Press
    4
    4-6
    0 Min
    -superset with- Reverse-Grip Pulldown 4
    4-6
    0 Min
    Behind-the-Back Smith Machine Shrug
    4
    4-6
    0 Min
    -superset with- Behind-the-Back Smith Machine Straight-Arm Dip 4
    1 Min
    Seated Calf Raise
    4
    4-6
    0 Min
    -superset with- Seated Dumbbell Toe Raise
    4
    4-6
    1 Min
    Workout 4: Legs/Abs, Biceps/ Triceps, Forearms
    Exercise
    Sets
    Reps
    Rest
    BarBell Rollout
    4
    To Failure
    -superset with- Deadlift
    4
    4-6
    Roman Chair Crunch
    4
    4-6
    0 Min
    -superset with- Back Extension 4
    4-6
    Leg Curl
    4
    4-6
    0 Min
    -superset with- Leg Extension 4
    4-6
    Oblique Crunch 3
    To Failure
    0 Min
    Cable Lying Concentration Curl 4
    4-6
    -superset with- Cable Lying Triceps Extension
    Incline Dumbbell Curl 3
    4-6
    0 Min
    -superset with- Bench Dip
    3
    4-6
    Behind-the-Back Barbell Wrist Curl
    3
    -superset with- Behind-the-BacK BarBell Reverse
    1 Min

    0 Min
    1 Min
    1 Min
    1 Min
    0 Min
    4

    4-6

    1 Min
    4-6
    0 Min
    Wrist Curl

    WEEK 4
    Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis
    Exercise
    Sets
    Reps
    Rest
    Bench Press
    4
    8-10
    0 Min
    -superset with- BarBell Bentover Row
    Dumbbell Shoulder Press
    4
    -superset with- Lat Pulldown
    4
    Incline Rear-Delt Raise
    2
    -superset with- Incline Dumbbell Flye
    Cable lateral raise
    2
    8-10
    -superset with- Cable Crossover
    Straight Arm-Dip
    4
    8-10
    -superset with- Dumbbell Shrug 4
    Standing Toe Raise
    4
    8-10
    -superset with- Standing Calf Raise

    4
    8-10
    8-10
    8-10
    2
    0 Min
    2
    0 Min
    8-10
    0 Min
    4

    4-6

    8-10
    0 Min
    1 Min
    0 Min
    8-10

    1 Min

    8-10

    1 Min

    1 Min

    1 Min
    8-10

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


    Exercise
    Sets
    Reps
    Rest
    Hanging Knee Raise
    4
    8-10
    0 Min
    -superset with- Squat 4
    8-10
    1 Min
    Crunch 4
    8-10
    0 Min
    -superset with- Romanian Deadlift
    4
    8-10
    Leg Curl
    4
    8-10
    0 Min
    -superset with- Leg Extension 4
    8-10
    1 Min
    Side Plank Reach-Through
    3
    To Failure
    Barbell Curl
    4
    8-10
    0 Min

    1 Min

    0 Min
    0 Min

    1 Min

    4-6

    -superset with- Triceps Pressdown


    4
    8-10
    Cable Overhead Curl
    3
    8-10
    0 Min
    -superset with- Cable Overhead Triceps Extension
    BarBell Wrist Curl
    3
    8-10
    0 Min
    -superset with- BarBell Reverse Wrist Curl
    3
    Workout 3: Chest/Back/Shoulders/Traps
    Exercise
    Sets
    Reps
    Rest
    Reverse-Grip BarBell Row
    4
    8-10
    0 Min
    -superset with- Reverse-Grip Bench Press
    4
    Decline Dumbbell Flye 2
    8-10
    0 Min
    -superset with- Dumbbell Lateral Raise 2
    8-10
    Dip
    2
    8-10
    0 Min
    -superset with- Dumbbell Upright Row
    2
    8-10
    Reverse-Grip Pulldown 4
    8-10
    0 Min
    -superset with- Arnold Press
    4
    8-10
    0 Min
    Behind-the-Back Smith Machine Straight-Arm Dip 4
    -superset with- Behind-the-Back Smith Machine Shrug
    Seated Calf Raise
    4
    12-15 0 Min
    -superset with- Seated Dumbbell Toe Raise
    4

    1 Min
    3

    8-10

    8-10

    1 Min

    8-10

    1 Min

    1 Min
    1 Min
    8-10
    4

    0 Min
    8-10

    12-15

    1 Min

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


    Exercise
    Sets
    Reps
    Rest
    Deadlift
    4
    8-10
    0 Min
    -superset with- BarBell Rollout
    4
    To Failure
    Back Extension 4
    8-10
    0 Min
    -superset with- Roman Chair Crunch
    4
    8-10
    1 Min
    Leg Extension 4
    8-10
    0 Min
    -superset with- Leg Curl
    4
    8-10
    1 Min
    Oblique Crunch 3
    To Failure
    0 Min
    Cable Lying Triceps Extension 4
    8-10
    0 Min
    -superset with- Cable Lying Concentration Curl 4
    8-10
    Bench Dip
    3
    8-10
    0 Min
    -superset with- Incline Dumbbell Curl 3
    8-10
    1 Min
    Behind-the-BacK BarBell Reverse Wrist Curl
    3
    8-10
    -superset with- Behind-the-Back Barbell Wrist Curl
    3

    0 Min
    12-15

    1 Min
    0 Min
    8-10

    1 Min
    4

    12-15

    1 Min

    12-15

    1 Min

    12-15

    1 Min

    0 Min
    0 Min
    2
    12-15
    0 Min
    4

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


    Exercise
    Sets
    Reps
    Rest

    1 Min
    12-15

    1 Min

    1 Min

    1 Min

    WEEK5
    Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis
    Exercise
    Sets
    Reps
    Rest
    BarBell Bentover Row
    4
    12-15
    -superset with- Bench press
    4
    Lat Pulldown
    4
    12-15 0 Min
    -superset with- Dumbbell Shoulder Press
    Incline Dumbbell Flye 2
    12-15
    -superset with- Incline Rear-Delt Raise
    Cable Crossover
    2
    12-15
    -superset with- Cable lateral raise
    Dumbbell Shrug 4
    12-15 0 Min
    -superset with- Dip Shrug
    4
    Standing Calf Raise
    4
    12-15
    -superset with- Cable Toe Raise

    1 Min

    1 Min

    Squat 4
    12-15 0 Min
    -superset with- Hanging Knee Raise
    Romanian Deadlift
    4
    12-15
    -superset with- Crunch 4
    12-15
    Leg Extension 4
    12-15 0 Min
    -superset with- Leg Curl
    4
    Side Plank Reach-Through
    3
    Triceps Pressdown
    4
    12-15
    -superset with- Barbell Curl
    4
    Cable Overhead Triceps Extension
    -superset with- Cable Overhead Curl
    Barbell Reverse Wrist Curl
    3
    -superset with- Barbell Wrist Curl

    4
    0 Min
    1 Min

    12-15

    12-15 1 Min
    To Failure
    0 Min
    12-15 0 Min
    3
    12-15
    3
    12-15
    12-15 1 Min
    3
    12-15

    1 Min

    0 Min
    1 Min
    0 Min
    1 Min

    Workout 3: Chest/Back/Shoulders/Traps
    Exercise
    Sets
    Reps
    Rest
    Reverse-Grip Bench Press
    4
    12-15 0 Min
    -superset with- Reverse-Grip BarBell Row
    4
    12-15 1 Min
    Dumbbell Lateral Raise 2
    12-15 0 Min
    -superset with- Decline Dumbbell Flye 2
    12-15 1 Min
    Dumbbell Upright Row
    2
    12-15 0 Min
    -superset with- Dip
    2
    12-15 1 Min
    Arnold Press
    4
    12-15 0 Min
    -superset with- Reverse-Grip Pulldown 4
    12-15 0 Min
    Behind-the-Back Smith Machine Shrug
    4
    12-15 0 Min
    -superset with- Behind-the-Back Smith Machine Straight-Arm Dip 4
    1 Min
    Seated Dumbbell Toe Raise
    4
    12-15 0 Min
    -superset with- Seated Calf Raise
    4
    12-15 1 Min
    Workout 4: Legs/Abs, Biceps/ Triceps, Forearms
    Exercise
    Sets
    Reps
    Rest
    BarBell Rollout
    4
    To Failure
    -superset with- Deadlift
    4
    12-15
    Roman Chair Crunch
    4
    12-15 0 Min
    -superset with- Back Extension 4
    12-15
    Leg Curl
    4
    12-15 0 Min
    -superset with- Leg Extension 4
    12-15
    Oblique Crunch 3
    To Failure
    0 Min
    Cable Lying Concentration Curl 4
    12-15
    -superset with- Cable Lying Triceps Extension
    Incline Dumbbell Curl 3
    12-15 0 Min
    -superset with- Bench Dip
    3
    12-15
    Behind-the-Back Barbell Wrist Curl
    3
    -superset with- Behind-the-BacK BarBell Reverse
    1 Min

    12-15

    0 Min
    1 Min
    1 Min
    1 Min
    0 Min
    4

    12-15

    1 Min
    12-15 0 Min
    Wrist Curl

    1 Min

    12-15

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