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The 4-Week Fat-Burning Superset Workout Routine

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  • 12

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Routine

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Chest, Biceps & Triceps

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench, Dumbbells
Sets
3
Reps
5
Rest
--
Exercise 2 of 12

Dumbbell Bench Press

Equipment
Bench, Dumbbells
Sets
3
Reps
5
Rest
--
Equipment
Bench, Dumbbells
Sets
3
Reps
5
Rest
--
*Superset with 2A-2C.
Exercise 4 of 12

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
5
Rest
--
*Set pulley low.
Exercise 5 of 12

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
5
Rest
--
*Set pulley high.
Exercise 6 of 12

Cable Chest Press

Equipment
Cable Machine
Sets
3
Reps
5
Rest
3-4 min
Exercise 7 of 12

Reverse-Grip Pressdown

Equipment
Adjustable Cable Machine, Straight Bar Attachment
Sets
3
Reps
5
Rest
--
Equipment
Adjustable Cable Machine, Bench, Rope Attachment
Sets
3
Reps
5
Rest
--
Exercise 9 of 12

Triceps Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
5
Rest
--
*Superset with 4A-4C.
Exercise 10 of 12

Reverse-Grip Dumbbell Biceps Curl

Equipment
Sets
3
Reps
5
Rest
--
Equipment
Dumbbells
Sets
3
Reps
5
Rest
--
Exercise 12 of 12

Dumbbell Hammer Curl

Equipment
Dumbbells
Sets
3
Reps
5
Rest
3-4 min
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