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Chest and Calves Superset Routine

The document outlines a 7 day workout program that focuses on different muscle groups each day. Day 1 targets chest, calves and abs with several supersets and exercises like bench presses, flyes and calf raises. Day 2 focuses on legs with squats, hack squats and leg curls. Day 3 is for biceps, triceps and abs with barbell curls, tricep extensions and various ab exercises. The program continues with back on day 4, shoulders on day 5 and another chest/calves/abs day on day 6. Day 7 is for rest. The document also lists an example daily meal plan consisting of 8 meals including eggs, chicken, steak and protein shakes.

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Pawan Nabiyal
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314 views4 pages

Chest and Calves Superset Routine

The document outlines a 7 day workout program that focuses on different muscle groups each day. Day 1 targets chest, calves and abs with several supersets and exercises like bench presses, flyes and calf raises. Day 2 focuses on legs with squats, hack squats and leg curls. Day 3 is for biceps, triceps and abs with barbell curls, tricep extensions and various ab exercises. The program continues with back on day 4, shoulders on day 5 and another chest/calves/abs day on day 6. Day 7 is for rest. The document also lists an example daily meal plan consisting of 8 meals including eggs, chicken, steak and protein shakes.

Uploaded by

Pawan Nabiyal
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Day one: Chest/Calves/Abs

Superset:

 Barbell Incline Bench Press (Medium Grip) – 4 sets of 10, 8, 8, 6 reps


 Incline Dumbbell Flyes – 4 sets of 10, 8, 8, 8 reps

Superset:

 Dumbbell Bench Press – 4 sets of 10, 8, 8, 6 reps


 Butterfly Butterfly -4 sets of 10, 8, 8, 8 reps

Superset:

 Upper Cable Crossover – 3 sets of 12, 10, 8 reps


 Lower Cable Crossover – 3 sets of 12, 10, 8 reps

Superset:

 Decline Barbell Bench Press – 3 sets to failure


 Dips – Chest Version – 3 sets to failure

Working sets:

 Standing Calf Raises – 2 sets of 100, 75 reps


 Donkey Calf Raises – 2 sets of 50, 25 reps

Abs:

 15 min various exercises

Day 2: Legs

 Barbell Squat – 5 sets of 15, 10, 8, 8, 6 reps


 Front Barbell Squat – 2 sets of 10, 8 reps

Superset:

 Hack Squat – 3 sets of 10, 8, 8 reps


 Lying Leg Curls – 3 sets of 10, 8, 8 reps

Resume normal sets:

 Leg Press – 3 sets of 10, 8, 8 reps


Day 3: Bicep/Triceps/Abs

Superset:

 Barbell Curl – 4 sets of 12, 10, 8, 6 reps


 Standing Overhead Barbell Triceps Extension – 4 sets of 12, 10, 8, 8 reps

Triset:

 Preacher Curl – 3 sets of 10 reps


 Lying Triceps Press – 3 sets of 10 reps
 Reverse Barbell Curl – 3 sets of 10 reps

Triset:

 One Arm Supinated Dumbbell Triceps Extension – 2 sets of 10 reps


 Incline Dumbbell Curl – 2 sets of 10 reps
 Lying Close-Grip Barbell Triceps Extension Behind The Head – 2 sets of 10 reps

Superset:

 Concentration Curls – 2 sets of 15 reps


 Dumbbell One-Arm Triceps Extension – 2 sets of 12 reps

Resume normal sets:

Abs:

 15 min various exercises

Day 4: Back/Abs

 Barbell Deadlift – 3 sets of 10, 8, 6 reps

Superset:

 Bent Over Barbell Row – 4 sets of 12, 10, 8, 8 reps


 Wide Grip Chin-Up (to back) – 4 sets of 10 reps

Superset:

 Seated Cable Rows – 2 sets of 10, 8 reps, 1 double drop set of 8, 6 reps
 Wide Grip Chin-Up (to front) – 4 sets of 10 reps

Superset:

 Lying T-Bar Row – 3 sets of 12, 10, 8 reps


 Wide-Grip Lat Pulldown (to front) – 3 sets of 10, 8, 8 reps
Resume normal sets:

Abs:

 15 min various exercises

Day 5: Shoulders

Triset:

 Front Dumbbell Raise – 3 sets of 10 reps


 Side Lateral Raise – 3 sets of 10 reps
 Seated Bent-Over Rear Delt Raise – 3 sets of 10 reps

Triset:

 Standing Barbell Press Behind Neck – 2 sets of 10, 8 reps


 Cable Seated Lateral Raise – 2 sets of 8 reps
 Dumbbell Lying Rear Lateral Raise – 2 sets of 8 reps

Resume normal sets:

 Upright Barbell Row – 2 sets of 10 reps


 Barbell Shrug – 4 sets of 20, 15, 12, 10 reps

Day 6: Chest/Calves/Abs

Superset:

 Barbell Incline Bench Press – Medium Grip – 4 sets of 10, 8, 8, 6 reps


 Incline Dumbbell Flyes -4 sets of 10, 8, 8, 8 reps

Superset:

 Dumbbell Bench Press – 4 sets of 10, 8, 8, 6 reps


 Butterfly – 4 sets of 10, 8, 8, 8 reps

Superset:

 Upper Cable Crossover – 3 sets of 12, 10, 8 reps


 Lower Cable Crossover – 3 sets of 12, 10, 8 reps

Superset:

 Decline Barbell Bench Press – 3 sets to failure


 Dips – Chest Version – 3 sets to failure
Working sets:

 Standing Calf Raises – 2 sets of 100, 75 reps


 Donkey Calf Raises – 2 sets of 50, 25 reps

Abs:

 15 min various exercises

Day 7: Rest

Meals

 MEAL 1 – 9:00 AM: 5 Egg Whites, 1 Whole Egg, half a cup of Oatmeal & Banana
 MEAL 2 – 11:00 AM: Protein Shake & Apple
 MEAL 3 – 1:00 PM: 8oz. Chicken Breast, Salad & Sweet Potato
 MEAL 4 – 3:30 PM: Ham Sandwich, Grapes
 MEAL 5 – 6:00 PM: Protein Shake
 MEAL 6 – 7:30 PM: 8 oz. Steak, Sweet Potato, Broccoli & Salad
 MEAL 7 – 10:00 PM: Peanut Butter & Jelly Sandwich, 2 glasses of Milk
 MEAL 8 – 11:30 PM: Half cup of Greek Yogurt & Blue Berries

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