SUPERHUMAN

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
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Rating:
 Unrated
Created By:
kgjones on February 19, 2014
Users:
1 (Find someone using this workout plan)
Comments:
See comments
Workout Category:
Strength Training Only
Workout Type:
Weightlifting
Experience Level:
Intermediate
Target Gender:
Both
Body Parts:
Thighs, Abs, Lower Back, Chest, Biceps, Triceps, Shoulders, Trapezius
Workout Length:
7 days
Workout Days:
Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Thighs
Leg Extensions--60
--60
--60
--60
Lying Leg Curls--60
--60
--60
--60
Barbell Squats--60
--60
Dumbbell Lunges--60
--60
--60
--60
Seated Leg Curls--60
--60
--60
--60
Squats: Body Weight--60
--60
--60
--60
Forward Lunges--60
--60
--60
--60
Barbell Lunges--60
--60
--60
--60
Stiff-Legged Deadlifts--60
--60
--60
--60
--60
Jumping Jacks: Basic--60
--60
Butt Lift (Bridge)--60
--60
--60
--60
Romanian Deadlift--60
--60
--60
--60
Dumbbell Squat Thrusters--60
--60
--60
--60
Barbell Thrusters--60
--60
--60
--60
Abs
Crunches--30
Side Crunches--30
Bench Knee Tucks--30
Ab Coaster--30
Lower Back
Deadlifts--60
Day 2
Strength Training ExercisesExercise
Weight		Exercise
Reps		Rest (sec.)
Chest
Barbell Bench Press--60
--60
--60
--60
Flat Bench Dumbbell Flyes--60
--60
--60
--60
Incline Dumbbell Press--60
--60
--60
--60
Pushups--60
--60
--60
--60
Dumbbell Bench Press--60
--60
--60
--60
Pushups: Wide-Grip--60
--60
--60
--60
Incline Pushups: Hands on Bench--60
--60
--60
--60
Incline Barbell Press--60
--60
--60
--60
--60
Incline Dumbbell Flyes--60
--60
--60
--60
Decline Dumbbell Bench Press--60
--60
--60
--60
Decline Barbell Press--60
--60
--60
--60
Abs
Decline Ab Twists--30
Decline Bench Leg Raise Hip Thrusts--30
Crunches--30
Side Crunches--30

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