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    Get A Superman Body With This PDF

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    Subham .M
    This document outlines a 4 day per week workout routine meant to emulate Superman's training. Each day focuses on a different compound lift and incorporates high intensity interval training and supersets of additional exercises to work the entire body. Rest is recommended on the other 1-2 days through mixed martial arts or other activity.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Get A Superman Body With This PDF

    Uploaded by

    Subham .M
    372 views8 pages
    This document outlines a 4 day per week workout routine meant to emulate Superman's training. Each day focuses on a different compound lift and incorporates high intensity interval training and supersets of additional exercises to work the entire body. Rest is recommended on the other 1-2 days through mixed martial arts or other activity.

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    Gain muscle mass and lose fat

    Original Title

    Get a superman body with this pdf

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    This document outlines a 4 day per week workout routine meant to emulate Superman's training. Each day focuses on a different compound lift and incorporates high intensity interval training and supersets of additional exercises to work the entire body. Rest is recommended on the other 1-2 days through mixed martial arts or other activity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    372 views8 pages

    Get A Superman Body With This PDF

    Uploaded by

    Subham .M
    This document outlines a 4 day per week workout routine meant to emulate Superman's training. Each day focuses on a different compound lift and incorporates high intensity interval training and supersets of additional exercises to work the entire body. Rest is recommended on the other 1-2 days through mixed martial arts or other activity.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8
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    The Superman workout routine is a 4-day per week strength training program that utilizes supersets and high-intensity interval training to build strength and endurance like Superman.

    The training volume is 4-6 days per week, with 4 programmed strength training days and optional 1-2 days for activity or mixed martial arts training.

    A superset means performing the exercises back-to-back with no rest in between before moving on to the next set.

    The Superman

    Workout Routine

    Bonus PDF File


    By: Mike Romaine
    Copyright Notice

    No part of this report may be reproduced or transmitted in any form


    whatsoever, electronic, or mechanical, including photocopying,
    recording, or by any informational storage or retrieval system without
    expressed written, dated and signed permission from the author. All
    copyrights are reserved.

    Disclaimer and/or Legal Notices

    The information provided in this book is for educational purposes only.


    I am not a doctor and this is not meant to be taken as medical advice.

    The information provided in this book is based upon my experiences


    as well as my interpretations of the current research available.

    The advice and tips given in this course are meant for healthy adults
    only. You should consult your physician to insure the tips given in this
    course are appropriate for your individual circumstances.

    If you have any health issues or pre-existing conditions, please


    consult with your physician before implementing any of the information
    provided in this course.

    This product is for informational purposes only and the author does
    not accept any responsibilities for any liabilities or damages, real or
    perceived, resulting from the use of this information.
    The Superman
    Workout Routine:
    Training Volume:

    4-6 days per week

    Explanation:

    We’re talking about Superman here. This routine is pretty brutal. BUT, it’s effective and
    will leave you sore and wanting more. There are 4 days of programmed training, and
    the other 1-2 days can be added as activity or mixed martial arts training. All heroes
    should know how to defend themselves.

    What you need to know:

    A Superset means you’re performing those movements back to back. If a movement is


    part of “Superset 1” it’s part of the grouping of movements in that superset and you
    perform them back to back and then proceed to break and do another set [of those
    movements] after.

    HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph)
    and one minute OFF (walk 2.5-3.3mph) for 25 minutes. That means you go back and
    forth every minute for the duration. On, off, on, off, etc.

    Day One: Bench Press Day


    -25 min HIIT training treadmill

    -Bench Press: 15, 12, 10, 8, 5, 3, 1

    -Skull crushers: 3X10-super set 1


    -Push Up: 3Xfailure-super set 1

    -Incline Bench Press: 3X10-super set 2

    -Dips: 3Xfailure-super set 2

    -Kettle bell swings: 3X10-super set 3

    -Rapid Alternating Step Ups: 3X20-super set 3

    -Burpees: 3X10-super set 3

    -3X1 min incline sprint-super set 4

    -3X1 min jump rope- super set 4

    -Floor Wipers: 3X20-super set 5

    -Superman: 3X1 min-super set 5

    -Reverse Superman: 3X1 min-super set 5

    -Crunches: 3X50-super set 5

    Day Two: Deadlift Day


    -25 min HIIT training treadmill

    -Deadlift: 15, 12, 10, 8, 5, 3, 1

    -Bent Rows: 3X10-super set 1


    -Pull ups: 3Xfailure-super set 1

    -One Arm Dumbbell Rows: 3X10 (each)-super set 2

    -Chin ups: 3Xfailure-super set 2

    -Hanging Rows: 3Xfailure-super set 2

    -Cleans: 3X10-super set 3

    -Ball Slams: 3X20-super set 3

    -Burpees: 3X10-super set 3

    -3X1 min incline sprint-super set 4

    -3X1 min jump rope- super set 4

    -Floor Wipers: 3X20-super set 5

    -Superman: 3X1 min-super set 5

    -Reverse Superman: 3X1 min-super set 5

    -Crunches: 3X50-super set 5

    Day Three: Squat Day


    -25 min HIIT training treadmill

    -Squat: 15, 12, 10, 8, 5, 3, 1


    -Step ups: 3X10-super set 1

    -Calf Raises: 3X30-super set 1

    -Front Squats: 3X10-super set 2

    -Lunges: 3X30-super set 2

    -Clean and Press: 3X10-super set 3

    -Box Jumps: 3X10-super set 3

    -Burpees: 3X10-super set 3

    -3X1 min incline sprint-super set 4

    -3X1 min jump rope- super set 4

    -Floor Wipers: 3X20-super set 5

    -Superman: 3X1 min-super set 5

    -Reverse Superman: 3X1 min-super set 5

    -Crunches: 3X50-super set 5

    Day Four: Military Press Day


    -25 min HIIT training treadmill

    -Military Press: 15, 12, 10, 8, 5, 3, 1


    -Shrugs: 3X10-super set 1

    -Shoulder Flies: 3X10-super set 1

    -Arnold Press: 3X10-super set 2

    -Front Raises: 3X10-super set 2

    -Snatch: 3X10-super set 3

    -Jump and Reach: 3X10-super set 3

    -Burpees: 3X10-super set 3

    -3X1 min incline sprint-super set 4

    -3X1 min jump rope- super set 4

    -Floor Wipers: 3X20-super set 5

    -Superman: 3X1 min-super set 5

    -Reverse Superman: 3X1 min-super set 5

    -Crunches: 3X50-super set 5

    Bonus 1-2 Days: Activity and


    MMA
    All heroes should know how to defend themselves.
    Just ask MMA Coach Derek in The Academy.

    Add in an extra day or two of MMA style training to take your inner Superhero
    unleashing to a new level.

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