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  • Super Sets

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    Lam Lam
    12 views4 pages
    This document outlines a workout routine that focuses on arms, back, and chest/shoulders. For arms, it lists 6 exercises that target biceps and triceps through various barbell curls, presses, and cable/dumbbell movements. The back section details 4 supersets that pair different types of pull-ups, rows, and pulldowns. It finishes with chest/shoulders listed together but no specific exercises outlined.

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    super sets

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    This document outlines a workout routine that focuses on arms, back, and chest/shoulders. For arms, it lists 6 exercises that target biceps and triceps through various barbell curls, presses, and cable/dumbbell movements. The back section details 4 supersets that pair different types of pull-ups, rows, and pulldowns. It finishes with chest/shoulders listed together but no specific exercises outlined.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    12 views4 pages

    Super Sets

    Uploaded by

    Lam Lam
    This document outlines a workout routine that focuses on arms, back, and chest/shoulders. For arms, it lists 6 exercises that target biceps and triceps through various barbell curls, presses, and cable/dumbbell movements. The back section details 4 supersets that pair different types of pull-ups, rows, and pulldowns. It finishes with chest/shoulders listed together but no specific exercises outlined.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 4

    Arms

    1. Barbell curl

    2. Lying triceps press

    3a. Dumbbell alternate bicep curl

    3b. Triceps cable pushdown


    4a. Incline dumbbell curl

    4b. Cable rope overhead triceps extension

    5a. Concentration curls

    5b. Dumbbell one-arm triceps extension

    6. Bench dips
    Back
    Superset #1
    Wide Overhand Grip Pull-ups
    Wide Straight Arm Pull-downs
    Wide Grip Lat Pull-downs

    Superset #2
    Shoulder Width Neutral Grip Pull-ups
    Narrow Grip Straight Arm Pull-downs
    Seated Row w/ Rope

    Superset #3
    Incline Bench Wide Overhand Barbell Rows
    Incline Bench Dumbbell Rows
    Cable Cambered Bar Rows

    Superset #4
    Dead Lifts
    Dre Rows
    Unilateral Dumbbell Rows
    Chest
    Shoulders

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