Monday: The main part of the exercise – chest
Complete three sets of Super fitness.
Super Fitness 1: Complete 3 sets of upper oblique dumbbell birds, 8-10 reps per set. Do three sets of 8-10 reps of the bench press without a break.
Super Workout 2: Complete 3 sets of 10-12 reps on the one-handed dumbbell bench press, then immediately do 3 sets of 10-12 reps on the barbell bench press without resting.
Super Workout 3: Complete 3 sets of 8-10 dumbbell pulls, then immediately do 3 sets of 8-10 downlean bench presses without a break, each set of 8-10.
Tuesday: The main part of the exercise – back
Super Fitness 1: Complete 3-4 dumbbell bend rows, 12-15 reps per set. Do 3 to 4 sets of 12 to 15 reps without a break.
Super Fitness 2: Complete 3-4 sets of dumbbell hunches, 12-15 reps per set. Do 3 to 4 sets of barbell bends without rest, 12 to 15 reps each.
Super Fitness 3: Complete 3-4 sets of one-handed dumbbell rowing. Do 12-15 reps per set. Do 3-4 sets of 12 to 15 reps of barbell overpull immediately without a break.
Wednesday: Main exercise area – legs
Super Fitness 1: Complete 3 sets of dumbbell squat jumps, 10-12 reps each. Do 3 sets of 10-12 barbell squats without rest.
Super Fitness 2: Complete 3 sets of dumbbell lunges, 10-12 reps each. Do 3 sets of straight knee deadlifts without rest, 10-12 reps each.
Super Fitness 3: Complete 3 sets of 10-12 goblet squats. Do 3 sets of knapsack squats without a break, 10 to 12 reps each.
Thursday: Main exercise area – shoulders
Super Workout 1: Complete 3 sets of standing dumbbell flat lifts, 10 reps each. Then do 3 sets of 10 shoulder presses without a break.
Super Fit 2: Complete 3 sets of 10 grosses. Then immediately do 3 sets of standing row (narrow grip) without rest, each set of 10 reps
Super Fitness 3: Complete 3 sets of dumbbell shrugs, 10 reps each, then 3 sets of standing row (wide grip), 10 reps each.
Friday: Main exercise area – hands
Super Fitness 1: Complete 3 sets of standing dumbbell three-head stretches, 8-10 reps each. Then, without rest, do 3 sets of 8-10 narrow grip bench presses.
Super Workout 2: Complete 3 sets of 8-10 slant board dumbbell bends. Then do 3 sets of barbell backhand bends. Do 8-10 reps per set.
Super Fitness 3: Complete 3 sets of 8-10 dumbbell hammer bends. Then do 3 sets of 8-10 reps.
Saturday: Main exercise area – legs
Super Workout 1: Complete 3 sets of 15 dumbbell side bends. Then do 3 sets of 15 barbell curls.
Super Fitness 2: Complete 3 sets of 15 dumbbell Russian spins. Then do 3 sets of 15 V lifts.
Post time: Jul-21-2022