RP Superman (Torso/Limb)
Build Muscle
4 weeks / 5 days per week
Dr mikes Superman layout
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Week 1
Day 1
Incline • Bench Press
AssistanceIncline • Fly
AssistanceLateral • Raise
AssistanceInspire Upright Row
AssistanceWide Grip Seated Row
AssistanceDay 2
Squat
AssistanceRDL (Barbell)
AssistanceOverhead • Triceps Extension
AssistanceHammer Curl
AssistanceDecline • Sit-up
AssistanceDay 3
Pull-Up
AssistancePulldown
AssistanceBench Press
AssistanceIncline • Bench Press
AssistanceSingle arm cable Lateral Raise
AssistanceDay 4
Curl (EZ bar)
AssistanceIncline tricep pushdown inspire
Assistance45 Degree Leg Press
AssistanceStanding single leg curl
AssistanceSeated • Crunch
AssistanceDay 5
Overhead • Press
AssistanceLateral • Raise
AssistanceParallel Pulldown
AssistanceBent Over • Pullover
AssistanceChest Dip
AssistanceWeek 2
Day 1
Incline • Bench Press
AssistanceIncline • Fly
AssistanceLateral • Raise
AssistanceInspire Upright Row
AssistanceWide Grip Seated Row
AssistanceDay 2
Squat
AssistanceRDL (Barbell)
AssistanceOverhead • Triceps Extension
AssistanceHammer Curl
AssistanceDecline • Sit-up
AssistanceDay 3
Pull-Up
AssistancePulldown
AssistanceBench Press
AssistanceIncline • Bench Press
AssistanceSingle arm cable Lateral Raise
AssistanceDay 4
Curl (EZ bar)
AssistanceIncline tricep pushdown inspire
Assistance45 Degree Leg Press
AssistanceStanding single leg curl
AssistanceSeated • Crunch
AssistanceDay 5
Overhead • Press
AssistanceLateral • Raise
AssistanceParallel Pulldown
AssistanceBent Over • Pullover
AssistanceChest Dip
AssistanceWeek 3
Day 1
Incline • Bench Press
AssistanceIncline • Fly
AssistanceLateral • Raise
AssistanceInspire Upright Row
AssistanceWide Grip Seated Row
AssistanceDay 2
Squat
AssistanceRDL (Barbell)
AssistanceOverhead • Triceps Extension
AssistanceHammer Curl
AssistanceDecline • Sit-up
AssistanceDay 3
Pull-Up
AssistancePulldown
AssistanceBench Press
AssistanceIncline • Bench Press
AssistanceSingle arm cable Lateral Raise
AssistanceDay 4
Curl (EZ bar)
AssistanceIncline tricep pushdown inspire
Assistance45 Degree Leg Press
AssistanceStanding single leg curl
AssistanceSeated • Crunch
AssistanceDay 5
Overhead • Press
AssistanceLateral • Raise
AssistanceParallel Pulldown
AssistanceBent Over • Pullover
AssistanceChest Dip
AssistanceWeek 4
Day 1
Incline • Bench Press
AssistanceIncline • Fly
AssistanceLateral • Raise
AssistanceInspire Upright Row
AssistanceWide Grip Seated Row
AssistanceDay 2
Squat
AssistanceRDL (Barbell)
AssistanceOverhead • Triceps Extension
AssistanceHammer Curl
AssistanceDecline • Sit-up
AssistanceDay 3
Pull-Up
AssistancePulldown
AssistanceBench Press
AssistanceIncline • Bench Press
AssistanceSingle arm cable Lateral Raise
AssistanceDay 4
Curl (EZ bar)
AssistanceIncline tricep pushdown inspire
Assistance45 Degree Leg Press
AssistanceStanding single leg curl
AssistanceSeated • Crunch
AssistanceDay 5
Overhead • Press
AssistanceLateral • Raise
AssistanceParallel Pulldown
AssistanceBent Over • Pullover
AssistanceChest Dip
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