SuperMan Workout

Jun 13, 2013
superman 2

Add size, gain strength and burn tons of body fat in the next five weeks - all while saving time in the gym - with this new take on a classic training method

Surely by coincidence I am giving you my Superman Workout. However, not because the launch of the Summer anticipated Man Of Steel Blockbuster, nor because this Program is about being able to leap over tall buildings and becoming faster than a Speeding Bullet either. This program utilizes SUPER SETS, hence SUPERMAN, period. More than one conventional method of training with supersets, this program has much more in store!

That said, you'll have to let go of some of the training dogma you've come to live by. For example, in Workout 1, you'll notice that you first do a chest/back superset and then a superset of back and shoulders. Afterward, you hit chest again. Most guys would worry that the break from chest would cause it to deflate-but if anything, you'll notice just as much pump in your pecs as you would otherwise.Another issue some will have is the number of sets per muscle group. Chest, back, and shoulders get only eight total sets per workout, and biceps and triceps get seven. This may seem insufficient, but remember, you're training each body part twice a week for a total of 14-16 sets. Plus, you're doing a total of 40-plus sets per workout. Any more and you'd probably be in the gym a lot longer than you have the time (or recovery) for.

For practical purposes, exercise pairings were chosen based on proximity of equipment. For example, supersetting incline barbell presses and lat pulldowns would be illogical, because at your gym these two pieces of equipment might be far apart, forcing you to rest too long between sets. Not to mention, keeping both the incline and pulldown stations free and clear in a crowded gym can be next to impossible. All paired exercises in this program can be done at the same location.

After Week 5, it's time to go back to straight-set training for at least four to six weeks. But we'll bet that the gains you make now will have you returning to supersets before long-so feel free to add four more weeks to the program, as shown in "Rep Counting."

Listed Below are the first 2 weeks of the workout with a link for the members of Jim Stoppani to get the full program below.

Get the FULL Program HERE Download weeks 1-3 Download Weeks 4-5
Week 1
Day 1
Exercise Sets Reps Muscle Group
Bent-Over Barbell Row 4 12-15 Back
Superset 4 - Tips
Bench Press 4 12-15 Chest
Wide-Grip Lat Pulldowns 4 12-15 Back
Superset 4 - Tips
Seated Dumbbell Shoulder Press 4 12-15 Shoulders
Incline Dumbbell Flye 2 12-15 Chest
Superset 2 - Tips
Incline-Bench Rear Lateral Raise 2 12-15 Shoulders
Cable Crossover (High Pulley) 2 12-15 Chest
Superset 2 - Tips
Cable Lateral Raise 2 12-15 Shoulders
Dumbbell Shrug 4 12-15 Traps
Superset 4 - Tips
Straight-Arm Dip 4 12-15 Traps
Standing Calf Raise 4 12-15 Legs
Superset 4 - Tips
Kettlebell Toe Raise 4 12-15 Calves
Day 2
Exercise Sets Reps Muscle Group
Squat 4 12-15 Legs
Superset 4 - Tips
Hanging Knee Raise 4 12-15 Abs
Romanian Deadlift 4 12-15 Legs
Superset 4 - Tips
Crunch 4 12-15 Abs
Leg Extension 4 12-15 Legs
Superset 4 - Tips
Lying Leg Curl 4 12-15 Legs
Side Plank Reach Through 3 to failure Abs
Triceps Pressdown 4 12-15 Triceps
Superset 4 - Tips
Barbell Curl 4 12-15 Arms
Overhead Cable Triceps Extension (low pulley) 3 12-15 Triceps
Superset 3 - Tips
Cable Overhead Curl 3 12-15 Arms
Barbell Reverse Wrist Curl 3 12-15 Forearms
Superset 3 - Tips
Barbell Wrist Curl 3 12-15 Forearms
Day 3
Exercise Sets Reps Muscle Group
Reverse-Grip Bench Press 4 12-15 Chest
Superset 4 - Tips
Reverse-Grip Barbell Row 4 12-15 Back
Dumbbell Lateral Raise 2 12-15 Shoulders
Superset 2 - Tips
Decline Dumbbell Flye 2 12-15 Chest
Dumbbell Upright Row 2 12-15 Shoulders
Superset 2 - Tips
Dips 2 12-15 Chest
Arnold Press 4 12-15 Shoulders
Superset 4 - Tips
Reverse-Grip Lat Pulldown 4 12-15 Back
Smith Machine Behind-the-back Barbell Shrug 4 12-15 Traps
Superset 4 - Tips
Behind-The-Back Smith Machine Straight-Arm Dip 4 12-15 Traps
Seated Toe Raise 4 12-15 Calves
Superset 4 - Tips
Seated Calf Raise 4 12-15 Legs
Day 4
Exercise Sets Reps Muscle Group
Barbell Roll Out 4 to failure Abs
Superset 4 - Tips
Deadlift 4 12-15 Whole Body
Roman Chair Crunch 4 12-15 Abs
Superset 4 - Tips
Back Extension 4 12-15 Back
Lying Leg Curl 4 12-15 Legs
Superset 4 - Tips
Leg Extension 4 12-15 Legs
Oblique Crunch 3 to failure Abs
Lying Cable Concentration Curl 4 12-15 Arms
Superset 4 - Tips
Lying Cable Triceps Extensions (Bench) 4 12-15 Triceps
Incline Dumbbell Curl 3 12-15 Arms
Superset 3 - Tips
Bench Dips 3 12-15 Triceps
Behind The Back Wrist Curl 3 12-15 Forearms
Superset 3 - Tips
Standing Reverse Wrist Curl 3 12-15 Forearms
Week 2
Day 1
Exercise Sets Reps Muscle Group
Bench Press 4 8-10 Chest
Superset 4 - Tips
Bent-Over Barbell Row 4 8-10 Back
Seated Dumbbell Shoulder Press 4 8-10 Shoulders
Superset 4 - Tips
Wide-Grip Lat Pulldowns 4 8-10 Back
Incline-Bench Rear Lateral Raise 4 8-10 Shoulders
Superset 4 - Tips
Incline Dumbbell Flye 4 8-10 Chest
Cable Lateral Raise 2 8-10 Shoulders
Superset 2 - Tips
Cable Crossover (High Pulley) 2 8-10 Chest
Straight-Arm Dip 4 8-10 Traps
Superset 4 - Tips
Dumbbell Shrug 4 8-10 Traps
Kettlebell Toe Raise 4 8-10 Calves
Superset 4 - Tips
Standing Calf Raise 4 8-10 Legs
Day 2
Exercise Sets Reps Muscle Group
Hanging Knee Raise 4 8-10 Abs
Superset 4 - Tips
Squat 4 8-10 Legs
Crunch 4 8-10 Abs
Superset 4 - Tips
Romanian Deadlift 4 8-10 Legs
Lying Leg Curl 4 8-10 Legs
Superset 4 - Tips
Leg Extension 4 8-10 Legs
Side Plank Reach Through 3 to failure Abs
Barbell Curl 4 8-10 Arms
Superset 4 - Tips
Triceps Pressdown 4 8-10 Triceps
Cable Overhead Curl 3 8-10 Arms
Superset 3 - Tips
Overhead Cable Triceps Extension (low pulley) 3 8-10 Triceps
Barbell Wrist Curl 3 8-10 Forearms
Superset 3 - Tips
Barbell Reverse Wrist Curl 3 8-10 Forearms
Day 3
Exercise Sets Reps Muscle Group
Reverse-Grip Barbell Row 4 8-10 Back
Superset 4 - Tips
Reverse-Grip Bench Press 4 8-10 Chest
Decline Dumbbell Flye 2 8-10 Chest
Superset 2 - Tips
Dumbbell Lateral Raise 2 8-10 Shoulders
Dips 2 8-10 Chest
Dumbbell Upright Row 2 8-10 Shoulders
Reverse-Grip Lat Pulldown 4 8-10 Back
Superset 4 - Tips
Arnold Press 4 8-10 Shoulders
Behind-The-Back Smith Machine Straight-Arm Dip 4 8-10 Traps
Superset 4 - Tips
Smith Machine Behind-the-back Barbell Shrug 4 8-10 Traps
Seated Calf Raise 4 8-10 Legs
Superset 4 - Tips
Seated Toe Raise 4 8-10 Calves
Day 4
Exercise Sets Reps Muscle Group
Deadlift 4 8-10 Whole Body
Superset 4 - Tips
Barbell Roll Out 4 to failure Abs
Back Extension 4 8-10 Back
Superset 4 - Tips
Roman Chair Crunch 4 8-10 Abs
Leg Extension 4 8-10 Legs
Superset 4 - Tips
Lying Leg Curl 4 8-10 Legs
Oblique Crunch 3 to failure Abs
Lying Cable Triceps Extensions (Bench) 4 8-10 Triceps
Superset 4 - Tips
Lying Cable Concentration Curl 4 8-10 Arms
Bench Dip 3 8-10 Triceps
Superset 3 - Tips
Incline Dumbbell Curl 3 8-10 Arms
Standing Reverse Wrist Curl 3 8-10 Forearms
Superset 3 - Tips
Behind The Back Wrist Curl 3 8-10 Forearms

Get the FULL Program HERE Download weeks 1-3 Download Weeks 4-5

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WHO IS JIM STOPPANI?

Jim Stoppani received his doctorate in exercise physiology with a minor in biochemistry from the University of Connecticut. Following graduation, he served as a postdoctoral research fellow in the prestigious John B. Pierce Laboratory and Department of Cellular and Molecular Physiology at Yale University School of Medicine, where he investigated the effects of exercise and diet on gene regulation in muscle tissue. He was awarded the Gatorade Beginning Investigator in Exercise Science Award in 2002 by the American Physiological Society.


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