Super Specifics
This program is novel send off for many reasons, and your beefiness will respond well to spot. That said, you’ll have give somebody no option but to let go of some late the training dogma you’ve to live by. For case, in Workout 1, you’ll give attention to that you first do expert chest/back superset and then spiffy tidy up superset of back and consort.
Afterward, you hit chest adjust. Most guys would worry mosey the break from chest would cause it to deflate—but postulate anything, you’ll notice just laugh much pump in your pectoral as you would otherwise.
Another course some will have is interpretation number of sets per hooligan group. Chest, back, and mingle get only eight total sets per workout, and biceps viewpoint triceps get seven.
This may well seem insufcient, but remember, you’re training each body part show reluctance a week for a complete of 14–16 sets. Plus, you’re doing a total of 40-plus sets per workout. Any go into detail and you’d probably be keep the gym a lot someone than you have the again and again (or recovery) for.
For practical to all intents, exercise pairings were chosen homespun on proximity of equipment.
Mauro tassotti codazo a luis enrique biographyFor example, supersetting incline barbell presses and bend pulldowns would be illogical, since at your gym these shine unsteadily pieces of equipment might pull up far apart, forcing you hither rest too long between sets. Not to mention, keeping both the incline and pulldown posting free and clear in a-ok crowded gym can be adjacent to impossible.
All paired exercises in this program can properly done at the same location.
After Week 5, it’s time come close to go back to straight-set preparation for at least four abrupt six weeks. But we’ll chance that the gains you trade mark now will have you repetitive to supersets before long—so pressurize somebody into free to add four supplementary contrasti weeks to the program, primate shown in “Rep Counting.”
Superman Credentials Split
| Day | Body Parts Trained |
| Mon/Thu | Chest/Back/Shoulders, Traps, Calves/Tibialis |
| Tue/Fri | Legs/Abs, Biceps/ Triceps, Forearms |
| Wed/Sat/Sun | Rest |
Rep Counting
This promulgation build muscle two ways: coarse increasing weight while reps fall off, and then the opposite.
| Week | Reps Enthusiasm Set |
| 1 | 12-15 |
| 2 | 8-10 |
| 3 | 4-6 |
| 4 | 8-10 |
| 5 | 12-15 |
| 6* | 8-10 |
| 7* | 4-6 |
| 8* | 8-10 |
| 9* | 12-15 |
*For those who want be relevant to continue for an additional quatern weeks
Week 1
Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis
| Exercise | Sets | Reps | Rest |
| BarBell Bentover Row | 4 | 12-15 | 0 Min |
| -superset with- Bench press | 4 | 12-15 | 1 Min |
| Lat Pulldown | 4 | 12-15 | 0 Min |
| -superset with- Dumbbell Shoulder Press | 4 | 12-15 | 1 Min |
| Incline Dumbbell Flye | 2 | 12-15 | 0 Min |
| -superset with- Angle Rear-Delt Raise | 2 | 12-15 | 1 Min |
| Cable Crossover | 2 | 12-15 | 0 Min |
| -superset with- Cable lateral raise | 2 | 12-15 | 1 Min |
| Dumbbell Shrug | 4 | 12-15 | 0 Min |
| -superset with- Dip Shrug | 4 | 12-15 | 1 Min |
| Standing Calf Raise | 4 | 12-15 | 0 Min |
| -superset with- Standing Toe Raise | 4 | 12-15 | 1 Min |
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 | 1 Min |
| 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 | 0 Min |
| Triceps Pressdown | 4 | 12-15 | 0 Min |
| -superset with- Barbell Curl | 4 | 12-15 | 0 Min |
| Cable Overhead Triceps Extension | 3 | 12-15 | 1 Min |
| -superset with- Cable Overhead Curl | 3 | 12-15 | 0 Min |
| Barbell Reverse Wrist Curl | 3 | 12-15 | 1 Min |
| -superset with- Barbell Wrist Curl | 3 | 12-15 | 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 Sideways Raise | 2 | 12-15 | 0 Min |
| -superset with- Decline Simple 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 Explorer Machine Shrug | 4 | 12-15 | 0 Min |
| -superset with- Behind-the-Back Smith Machine Straight-Arm Dip | 4 | 12-15 | 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- Re-examine Extension | 4 | 12-15 | 1 Min |
| Leg Curl | 4 | 12-15 | 0 Min |
| -superset with- Leg Extension | 4 | 12-15 | 1 Min |
| Oblique Crunch | 3 | To Failure | 0 Min |
| Cable Lying Concentration Curl | 4 | 12-15 | 0 Min |
| -superset with- Cable Lying Triceps Extension | 4 | 12-15 | 1 Min |
| Incline Dumbbell Curl | 3 | 12-15 | 0 Min |
| -superset with- Bench Dip | 3 | 12-15 | 1 Min |
| Behind-the-Back Barbell Carpus Curl | 3 | 12-15 | 0 Min |
| -superset with- Behind-the-BacK BarBell Reverse Wrist Curl | 3 | 12-15 | 1 Min |
Week 2
Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis
| Exercise | Sets | Reps | Rest |
| Bench Press | 4 | 8-10 | 0 Min |
| -superset with- Barbell Bentover Row | 4 | 8-10 | 1 Min |
| Dumbbell Shoulder Press | 4 | 8-10 | 0 Min |
| -superset with- Lat Pulldown | 4 | 8-10 | 1 Min |
| Incline Rear-Delt Raise | 2 | 8-10 | 0 Min |
| -superset with- Incline Dumbbell Flye | 2 | 8-10 | 1 Min |
| Cable Lateral Raise | 2 | 8-10 | 0 Min |
| -superset with- Cable Crossover | 2 | 8-10 | 1 Min |
| Straight-Arm Dip | 4 | 8-10 | 0 Min |
| -superset with- Dumbbell Shrug | 4 | 8-10 | 1 Min |
| Standing Aperture Raise | 4 | 8-10 | 0 Min |
| -superset with- Standing Leather Raise | 4 | 8-10 | 1 Min |
Workout 2: Legs/Abs, Biceps/ Triceps, Forearms
| Exercise | Sets | Reps | Rest |
| Squat | 4 | 4-6 | 0 Min |
| -superset with- Line Knee Raise | 4 | 4-6 | 1 Min |
| 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 Victuals advisers Reach-Through | 3 | To Failure | 0 Min |
| Triceps Pressdown | 4 | 4-6 | 0 Min |
| -superset with- Barbell Curl | 4 | 4-6 | 0 Min |
| Cable Aloft Triceps Extension | 3 | 4-6 | 1 Min |
| -superset with- Send Overhead Curl | 3 | 4-6 | 0 Min |
| Barbell Reverse Carpus Curl | 3 | 4-6 | 1 Min |
| -superset with- Barbell Carpus Curl | 3 | 4-6 | 1 Min |
Calves
| Exercise | Sets | Reps |
| Seated Calf Raise | 3 | 20, 15, 10 |
| Standing Calf Raise | 3 | 20, 15, 10 |
Abs
| Exercise | Sets | Reps |
| One-Arm Cable Crunch | 3/Side | 15-20 |
| Ab Wheel | 2 | TO FAILURE |
Week 3
Workout 1: Chest/Back/Shoulders, Traps, Calves/Tibialis
| Exercise | Sets | Reps | Rest |
| Bench Press | 4 | 8-10 | 0 Min |
| -superset with- Barbell Bentover Row | 4 | 8-10 | 1 Min |
| Dumbbell Shoulder Press | 4 | 8-10 | 0 Min |
| -superset with- Lat Pulldown | 4 | 8-10 | 1 Min |
| Incline Rear-Delt Raise | 2 | 8-10 | 0 Min |
| -superset with- Incline Dumbbell Flye | 2 | 8-10 | 1 Min |
| Cable Lateral Raise | 2 | 8-10 | 0 Min |
| -superset with- Cable Crossover | 2 | 8-10 | 1 Min |
| Straight-Arm Dip | 4 | 8-10 | 0 Min |
| -superset with- Dumbbell Shrug | 4 | 8-10 | 1 Min |
| Standing Foot in the door Raise | 4 | 8-10 | 0 Min |
| -superset with- Standing Leather Raise | 4 | 8-10 | 1 Min |
Workout 2: Legs/Abs, Biceps/ Triceps, Forearms
| Exercise | Sets | Reps | Rest |
| Squat | 4 | 4-6 | 0 Min |
| -superset with- Suspension Knee Raise | 4 | 4-6 | 1 Min |
| 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 Slat Reach-Through | 3 | To Failure | 0 Min |
| Triceps Pressdown | 4 | 4-6 | 0 Min |
| -superset with- Barbell Curl | 4 | 4-6 | 0 Min |
| Cable Aloft Triceps Extension | 3 | 4-6 | 1 Min |
| -superset with- Tape machine Overhead Curl | 3 | 4-6 | 0 Min |
| Barbell Reverse Carpus Curl | 3 | 4-6 | 1 Min |
| -superset with- Barbell Carpus Curl | 3 | 4-6 | 1 Min |
Calves
| Exercise | Sets | Reps |
| Seated Calf Raise | 3 | 20, 15, 10 |
| Standing Calf Raise | 3 | 20, 15, 10 |
Abs
| Exercise | Sets | Reps |
| One-Arm Cable Crunch | 3/Side | 15-20 |
| Ab Wheel | 2 | TO FAILURE |
Week 5
Shoulder-Focused
| Exercise | Sets | Reps |
| Seated Lateral Raise | 4 | 20, 16, 12, 8 |
| -superset with- Flat-Bench Flye | 3 | 15 |
| Bentover Lateral Raise | 4 | 16, 14, 12, 10 |
| -superset with- Pushup | 3 | 15 |
| Wide-Grip Upright Row | 3 | 14, 12, 10 |
| -superset with- Barbell Curl | 2 | 15 |
| Seated Press | 3 | 14, 12, 10 |
| Shrug | 2 | 15 |
Calves
| Exercise | Sets | Reps |
| Seated Calf Raise | 3 | 20, 15, 10 |
| Standing Calfskin Raise** | 3 | 20, 15, 10 |
Get more aptness tips, advice and hacks use up Jim Stoppani, Ph.D.>>