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Super Sets

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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Lam Lam
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35 views4 pages

Super Sets

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.

Uploaded by

Lam Lam
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
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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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