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Superset free weight program - Intense 5x per weekCreated by electricguy
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Workout Programs → Superset free weight program - Intense 5x per week
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Summary
4 Workouts / 32 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
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Workouts
Description
Heavy Chest, Back & Arms: These are supersets. First superset is Dumbbell BP, Dumbell Incline, Dumbell Flyes. Two total supersets 2nd Superset: Incline, Decline, Bench Press 3rd Superset; Shoulder Press, Front Raise, Side Raise, Shrugs 4th Superset:: Lat Pull Down, Seated Rolls, Bent over rolls 5th Superset: Cable bicep curls, cable tri pushdowns 6th superset: 8 total exercises, alternate tri and bi, two total sets (16 total exercises)
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Bench Press - Dumbbell, Flat 2 sets: 8 reps, 8 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Bench Press - Dumbbells, Inclined 2 sets: 8 reps, 8 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Flyes - Dumbbell, Flat 2 sets: 8 reps, 8 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Bench Press - Barbell, Inclined 2 sets: 6 reps, 6 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Bench Press - Barbell, Declined 2 sets: 6 reps, 6 reps Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
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Bench Press - Barbell, Flat 2 sets: 6 reps, 6 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Shoulder Press - Dumbbell, Seated 2 sets: 10 reps, 10 reps Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead... |
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Front Dumbbell Raise 2 sets: 10 reps, 10 reps Hold each dumbbell down by your sidess so that your palms are facing in towards your body. Suck your stomach in and hold it tight throughout the whole movement, this will activate your core and protec... |
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Side Lateral Raise 2 sets: 10 reps, 10 reps Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight... |
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Shrugs - Dumbbell 2 sets: 10 reps, 10 reps Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slow... |
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