Super 6 (Short on time)

A body part split for people looking for moderate volume, workouts that can be done in 35-45 minutes and are great if you’re in a funk or lacking motivation or just finished a program and aren’t ready to jump to back into a more intense routine. 

Progression: Use double progression or dynamic double progression. Certain exercises use 1 working set to failure method with 1 back off set. Progress in weight as often as you can on those. 

Feel free to add in more exercises where you find the program is lacking or according to your preference.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Chest Press (Machine)

Dip (Weighted)

Pec Deck (Machine)

Reverse Pec Deck

Overhead Tricep Extension (Cable)

Tricep Kickback

Chest / Tris / Rear Delt 

Seated Hamstring Curl

Romanian Deadlift (Dumbbell)

Hip Abductor (Machine)

Lateral Raise (Dumbbell)

Shoulder Press (Plate Loaded)

Upright Row (Cable)

Hamstrings / Glute / Shoulders

Lat Prayer

Lat Pulldown

Single Arm Iso Row

Shrug (Dumbbell)

Hammer Curl

Bicep Curl (Machine)

Back / Biceps / Traps

Hack Squat

Leg Press (45 Degrees)

Leg Extension

Standing Calf Raise

Cable Crunch

Legs (Quads) / Calves / Abs

0 reviews for Super 6 (Short on time)