Muscle Building Superset Bonanza by Alex Meyers

By Alex Meyers

	Advanced (3+ years)
	43 minutes/day \| 3 days/week
	Build Muscle, Fat Loss
	Barbell, Squat Rack, 2 x Dumbbell, Other, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Seated Calf Raise Machine, Bodyweight, Decline Bench, Flat Bench, Incline Bench, Pec Fly/Rear Delt Machine, Dips (Parallel) Bar, Rope Cable Machine, Straight Bar Attachment, EZ Bar, Exercise Ball, Weight Plate, 1 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

Build Muscle and burn fat by getting your body moving! This high-intensity workout program aims to hit your compound lifts with lower reps to focus on strength and have you constantly moving to optimize for fat burning! Be prepared to get sweaty.

Description

Week 1 Overview

Day 1:

Legs

Day 2:

Chest & Triceps

Day 3:

Back Shoulders & Biceps

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1 - Legs

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Back Squat	4 rounds	6 reps	0s
1B.Barbell Deadlift	4 rounds	6 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Dumbbell Alternating Rear Lunge	4 rounds	10 reps	0s
2B.Barbell Glute Bridge	4 rounds	6 reps	0s
2C.Cable Standing Shoulder External Rotation	4 rounds	6 reps	60s
Circuit #3 - 3 rounds Rest 60s between rounds
3A.Dumbbell Calf Raises	3 rounds	6 reps	0s
3B.Seated Calf Raise Machine	3 rounds	3 reps	60s
Circuit #4 - 3 rounds Rest 60s between rounds
4A.Superman from Floor	3 rounds	8 reps	0s
4B.Side Plank	3 rounds	20s	0s
4C.Twisting Decline Sit Up	3 rounds	20 reps	60s

Day 2 - Chest & Triceps

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 60s between rounds
1A.Barbell Bench Press	4 rounds	6 reps	0s
1B.Incline Dumbbell Press	4 rounds	6 reps	60s
2.Pec Deck	4 sets	6 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Chest Dips	4 rounds	10 reps	0s
3B.Cable Tricep Extension	4 rounds	6 reps	60s
4.EZ-Bar Skullcrusher	4 sets	6 reps	60s
Circuit #5 - 3 rounds Rest 60s between rounds
5A.Weighted Exercise Ball Sit Up	3 rounds	10 reps	0s
5B.Single-leg Hip Thrust	3 rounds	10 reps	60s

Day 3 - Back Shoulders & Biceps

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Exercise	Sets	Reps	Rest
1.Weighted Pullup	3 sets	8 reps	60s
Circuit #2 - 4 rounds Rest 60s between rounds
2A.Bent Over Two-Dumbbell Row See Exercise Notes	4 rounds	6 reps	0s
2B.Renegade Row	4 rounds	6 reps	60s
Circuit #3 - 4 rounds Rest 60s between rounds
3A.Seated Dumbbell Shoulder Press	4 rounds	6 reps	0s
3B.Cable Lateral Raise	4 rounds	6 reps	60s
Circuit #4 - 4 rounds Rest 60s between rounds
4A.Standing Dumbbell Biceps Curl	4 rounds	6 reps	0s
4B.Alternating Incline Dumbbell Biceps Curl	4 rounds	6 reps	60s
5.Barbell 21s	4 sets	21 reps	60s

Date Created: 4/1/2019, UTC

Last Updated: 11/16/2021, UTC

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