Spy Kit: Workout To Build a secret agent body

Type: Split
Level: Intermediate
Days per week: 6 days
Sex: Male & Female
Although gyms and health clubs have the newest machines that target specific areas of a muscle from a certain angle, the gold standard of training equipment is still free weights. I am specifically talking about barbells and dumbbells. This is a good thing for people who don’t have gym memberships and prefer to train at home because bars and dumbbells are probably all they have to use. Whether you’re a home gym owner or a local gym member, you can always use a new challenge, and this is your next one. There are supersets for every major muscle group and they all involve two pieces of equipment, a barbell and dumbbells. For those of you who are new to training and Muscle & Strength (welcome!), supersets are two exercises performed in a row without taking a rest until you’ve completed the second exercise. If you’re up for the DumbBar challenge, then sip your pre-workout, check out the supersets, and get to the weight room because it’s time to clang and bang.

Day 1

chest

Incline dumbbell flyes

#SuperSet1: Sets:3 Reps:8-10

Barbell incline bench press - medium grip

#SuperSet1: Sets:3 Reps:8-10

Dumbbell flyes

#SuperSet2: Sets:3 Reps:10-12

Barbell bench press - medium grip

#SuperSet2: Sets:3 Reps:10-12

Decline dumbbell flyes

#SuperSet3: Sets:3 Reps:10-12

Wide-grip decline barbell bench press

#SuperSet3: Sets:3 Reps:10-12

Day 2

shoulders

Front dumbbell raise

#SuperSet1: Sets:3 Reps:10

Seated barbell military press

#SuperSet1: Sets:3 Reps:10

Seated side lateral raise

#SuperSet2: Sets:3 Reps:10

Upright barbell row

#SuperSet2: Sets:3 Reps:10

Seated bent-over rear delt raise

#SuperSet3: Sets:3 Reps:10

Upright cable row

#SuperSet3: Sets:3 Reps:10

Day 3

awesome arms

Incline dumbbell curl

#SuperSet1: Sets:4 Reps:8-10

Barbell curl

#SuperSet1: Sets:4 Reps:8-10

Close-grip barbell bench press

#SuperSet2: Sets:4 Reps:8-10

Hammer curls

#SuperSet3: Sets:4 Reps:8-10

Reverse barbell curl

#SuperSet3: Sets:4 Reps:8-10

Day 4

back

Bent over barbell row

#SuperSet1: Sets:3-4 Reps:12-15

Barbell deadlift

#SuperSet1: Sets:3-4 Reps:12-15

Dumbbell shrug

#SuperSet2: Sets:3-4 Reps:12-15

Bent over two-arm long bar row

#SuperSet2: Sets:3-4 Reps:12-15

Incline bench pull

#SuperSet3: Sets:3-4 Reps:12-15

Front raise and pullover

#SuperSet3: Sets:3-4 Reps:12-15

Day 5

leg

Freehand jump squat

#SuperSet1: Sets:3 Reps:15-20

Front barbell squat

#SuperSet1: Sets:3 Reps:15-20

Dumbbell rear lunge

#SuperSet2: Sets:3 Reps:15-20

Romanian deadlift

#SuperSet2: Sets:3 Reps:15-20

Seated calf raise

#SuperSet3: Sets:3 Reps:15-20

Standing dumbbell calf raise

#SuperSet3: Sets:3 Reps:15-20

Day 6

abs

Dumbbell side bend

#SuperSet1: Sets:3 Reps:15

Cable crunch

#SuperSet1: Sets:3 Reps:15

Knee/hip raise on parallel bars

#SuperSet2: Sets:3 Reps:15

Ab roller

#SuperSet2: Sets:3 Reps:15

Day 7 - rest day

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No exercises