Superset Body Toning by Alex Meyers
By Alex Meyers
 | Advanced (3+ years) |
 | 40 minutes/day | 4 days/week |
 | Tone Body |
 | Barbell, Flat Bench, 2 x Dumbbell, Incline Bench, Bodyweight, Rope Cable Machine, Straight Bar Attachment, Decline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Pec Fly/Rear Delt Machine, Weight Plate, Lat Pulldown Bar, Row Cable Machine, Triangle Lat/Low Row Attachment, Landmine, Back Hyperextension Bench, Squat Rack, 45 Degree Leg Press Machine, Seated Leg Curl Machine, Other, Leg Extension Machine, Seated Calf Raise Machine Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1 - Chest & Triceps
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Barbell Bench Press | 3 rounds | 8 reps | 0s | |
| 1B.Incline Dumbbell Press | 3 rounds | 8 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
| 2A.Dumbbell Flyes | 3 rounds | 8 reps | 0s | |
| 2B.Close Grip Push Up | 3 rounds | 15 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
| 3A.Cable Tricep Extension | 3 rounds | 8 reps | 0s | |
| 3B.Dumbbell Skullcrusher | 3 rounds | 8 reps | 0s | |
| 3C.Cable Tricep Extension | 3 rounds | 8 reps | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
| 4A.Star Plank | 3 rounds | 65s | 0s | |
| 4B.Decline Bench Leg Raise | 3 rounds | 15 reps | 0s | |
| 4C.V-up | 3 rounds | 15 reps | 60s | |
Day 2 - Shoulders & Biceps
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Standing Barbell Military Press (AKA Overhead Press) | 3 rounds | 8 reps | 0s | |
| 1B.Dumbbell Lateral Raise | 3 rounds | 8 reps | 0s | |
| 1C.Cable Lateral Raise | 3 rounds | 8 reps | 60s | |
| 2.Upright Cable Row | 3 sets | 8 reps | 60s | |
| 3.Machine Reverse Fly | 3 sets | 8 reps | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
| 4A.Alternating Incline Dumbbell Biceps Curl | 3 rounds | 8 reps | 0s | |
| 4B.Standing Dumbbell Reverse Curl | 3 rounds | 8 reps | 0s | |
| 4C.Barbell Drag Curl | 3 rounds | 8 reps | 60s | |
| 5.Standing Dumbbell Biceps Curl See Exercise Notes | 3 sets | 21 reps | 60s | |
Day 3 - Back
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Weighted Pullup | 3 rounds | 8 reps | 0s | |
| 1B.Bent Over Two-Dumbbell Row | 3 rounds | 7-8 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
| 2A.Straight-Arm Lat Pulldown | 3 rounds | 8 reps | 0s | |
| 2B.Seated Cable Row | 3 rounds | 8 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
| 3A.T-Bar Row with Handle | 3 rounds | 8 reps | 0s | |
| 3B.Dumbbell Shrug | 3 rounds | 8 reps | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
| 4A.Superman from Floor | 3 rounds | 15 reps | 0s | |
| 4B.Hyperextension | 3 rounds | 15 reps | 60s | |
Day 4 - Legs
Scroll to top| Exercise | Sets | Reps | Rest | |
Circuit #1 - 3 rounds Rest 60s between rounds | ||||
| 1A.Barbell Back Squat | 3 rounds | 8 reps | 0s | |
| 1B.45 Degree Leg Press | 3 rounds | 15 reps | 60s | |
Circuit #2 - 3 rounds Rest 60s between rounds | ||||
| 2A.Dumbbell Lunges | 3 rounds | 10 reps | 0s | |
| 2B.Seated Leg Curl | 3 rounds | 8 reps | 60s | |
Circuit #3 - 3 rounds Rest 60s between rounds | ||||
| 3A.Barbell Glute Bridge | 3 rounds | 8 reps | 0s | |
| 3B.Leg Extensions | 3 rounds | 8 reps | 60s | |
Circuit #4 - 3 rounds Rest 60s between rounds | ||||
| 4A.Dumbbell Calf Raises | 3 rounds | 20 reps | 0s | |
| 4B.Seated Calf Raise Machine | 3 rounds | 20 reps | 60s | |
Circuit #5 - 3 rounds Rest 60s between rounds | ||||
| 5A.Cable Core Rotation | 3 rounds | 15 reps | 0s | |
| 5B.Twisting Decline Sit Up | 3 rounds | 20 reps | 60s | |
Date Created: 4/1/2019, UTC
Last Updated: 10/26/2021, UTC
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