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Serki
Superset Workout
AUTOPLAYAUDIO TIP
General
Advanced
Dumbbell
Plan Details
The Superset Workout routine by Serki is a 5 day workout plan. It is a advanced level plan to achieve general fitness goals.
Mon
Tue
Thu
Fri
Sat
Chest/Back, Shoulders
Est time:Â 90Â min
30 exercises
Stretching
Cardio
Sets
1
Reps
0
Interval
00:00
Rest Time
00:10
Barbell Incline Bench Press
Chest
Sets
1
Reps
8
Interval
00:00
Rest Time
00:05
Pull-Up
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Barbell Incline Bench Press
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Pull-Up
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Barbell Incline Bench Press
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Pull-Up
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Barbell Decline Bench Press
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Cable Seated Row
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Barbell Decline Bench Press
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Cable Seated Row
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Barbell Decline Bench Press
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Cable Seated Row
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Dumbbell Pullover
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Dumbbell One-Arm Row
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Dumbbell Pullover
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Dumbbell One-Arm Row
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Dumbbell Pullover
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Dumbbell One-Arm Row
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Dumbbell Fly
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Cable Lat Pulldown (Wide Grip)
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Dumbbell Fly
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Cable Lat Pulldown (Wide Grip)
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Dumbbell Fly
Chest
Sets
1
Reps
3
Interval
00:00
Rest Time
00:05
Cable Lat Pulldown (Wide Grip)
Back
Sets
1
Reps
3
Interval
00:00
Rest Time
01:30
Barbell Military Press
Shoulders
Sets
3
Reps
3
Interval
00:00
Rest Time
01:00
Dumbbell Seated Side Lateral Raise
Shoulders
Sets
3
Reps
3
Interval
00:00
Rest Time
01:00
Barbell Front Raise
Shoulders
Sets
3
Reps
3
Interval
00:00
Rest Time
01:00
Machine Reverse Fly
Shoulders
Sets
3
Reps
3
Interval
00:00
Rest Time
01:00
Dumbbell Shoulder Shrug
Back
Sets
3
Reps
3
Interval
00:00
Rest Time
01:00
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