BODYBUILDING.com MONTH 5 WORKOUT - SUPERSETS

Day #1 - Back and Chest and Abs.

Bodypart

Exercise

Set 1

Set 2

Set 3

Back (inner)

Bent-over Barbell Rows*,**

12/

10/

8/

Chest (middle)

Flat Dumbell Bench Presses

12/

10/

8/

Back (upper)

Dumbell Shrugs*,**

12/

10/

8/

Chest (upper)

Incline Barbell Presses**

12/

10/

8/

Back (outer)

Latissimus Pulldowns*

12/

10/

8/

Chest (outer/inner)

Flat Dumbbell Flyes

12/

10/

8/

Back (lower)

Hyperextensions* (compound set)

12/

12/

12/

Abs (lower)

Reverse Crunches

15/

15/

15/

Abs (upper)

Crunches (straight set)

15/

15/

15/

Day #2 - Shoulders, Biceps, and Triceps

Bodypart

Exercise

Set 1

Set 2

Set 3

Shoulders (rotators)

Lying Dumbell 90 degree external rotation

12/

12/

12/

above exercise straight setted for warmup

Shoulders (anterior)

Barbell Overhead Presses*,**

12/

10/

8/

Shoulders (medial)

Dumbbell Lateral Raises

12/

10/

8/

Biceps

Barbell Curls*

12/

10/

8/

Triceps

Close Grip Bench Presses**

12/

10/

8/

Biceps

Incline Dumbbell Curls*,**

12/

10/

8/

Triceps

Overhead Dumbbell Extensions

12/

10/

8/

Biceps

Preacher Curls*

12/

10/

8/

Triceps

Rope Tricep Pushdowns

12/

10/

8/

Day #3 - Legs/Calves

Bodypart

Exercise

Set 1

Set 2

Set 3

Compound Legs

Leg Press*

12/

10/

8/

Compound Legs

Barbell Lunges

12/

10/

8/

Compound Legs

Hack Squats*

12/

10/

8/

Hamstrings

Romanian Deadlifts

12/

10/

8/

Quads

Leg Extensions*

12/

10/

8/

Hamstrings

Lying Leg Curls

12/

10/

8/

Calves

Standing Calf Raises*

12/

10/

8/

Calves

Seated Calf Raises

12/

10/

8/

** denotes new exercises this month

* denotes superset with next exercise

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