Superman Kryptonian Strength

Attack all major muscle groups with the principles of the 5x5 method whilst maintaining the ancillary muscles. Sets are limited to 4 per exercise due to smaller muscles being worked on the same day.

Feel free to replace exercises that are more suitable for you eg: Barbell Incline Press to Incline Machine press or DB Incline Press.

Warm up properly and track the gains going forward. Deload after 12 weeks or if you are feeling fatigued. Rest between 1-4 minutes when doing the heaviest set. Set 4 should be a pullback set (10 less weight than set 3).

Add weight once you can comfortably do 5 reps on every set.

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Incline Bench Press (Dumbbell)

Cable Crossover

Lat Pulldown

Shoulder Press (Machine)

Chest Fly (Machine)

Seated Row (Machine)

Upper B

Squat (Paused)

Deadlift (Paused)

Standing Calf Raise

Leg Extension

Hamstring Curl

Seated Calf Raise

Lower

Incline Chest Press (Machine)

Chest Press (Machine)

Seated Wide-Grip Row (Cable)

Shrug (Dumbbell)

Upper A

Incline Curl (Dumbbell)

Reverse Bicep Curl (EZ Bar)

Tricep Pushdown (Cable)

Overhead Tricep Extension (Cable)

Underhand Tricep Pulldown (EZ Bar)

Underhand Lat Pulldown

Lateral Raise (Dumbbell)

Arms and miscellaneous

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