6 Week Hercules Workout - Build A Powerful (Weeks 4-6)

Type: Fullbody
Level: Intermediate
Days per week: 3 days
Sex: Male & Female
Weeks 4-6 For the second three weeks you will perform more superset-style workouts. The difference here from the alternating sets will boil-down to rest periods. No rest will be taken during supersets. You can either rest one minute after each superset is completed or, for a more intense workout, wait until all supersets are done for the particular pair of exercises and then rest one minute.

Day 1

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Front barbell squat

#Superset1: Sets: 3x10-12

Dumbbell rear lunge

#Superset1: Sets: 3x10-12

Pullups

#Superset2: Sets: 3x10-12

Upright barbell row

#Superset3: Sets: 3x10-12

Arnold dumbbell press

#Superset3: Sets: 3x10-12

Incline dumbbell curl

#Superset4: Sets: 3x10-12

Hanging leg raise

#Superset5: Sets: 3x20

Seated calf raise

#Superset5: Sets: 3x10-12

Day 2

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Barbell deadlift

#Superset1: Sets: 3x10-12

Lying leg curls

#Superset1: Sets: 3x10-12

Dumbbell bench press

#Superset2: Sets: 3x10-12

Bent over barbell row

#Superset2: Sets: 3x10-12

Side lateral raise

#Superset3: Sets: 3x10-12

Front plate raise

#Superset3: Sets: 3x10-12

Reverse barbell curl

#Superset4: Sets: 3x10-12

Dips - chest version

#Superset4: Sets: 3x10-12

Crunches

#Superset5: Sets: 3x20

Calf press on the leg press machine

#Superset5: Sets: 3x10-12

Day 3 - rest day

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No exercises

Day 4

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Barbell lunge

#Superset1: Sets: 3x10-12

Romanian deadlift

#Superset1: Sets: 3x10-12

Incline dumbbell press

#Superset2: Sets: 3x10-12

Lying cambered barbell row

#Superset2: Sets: 3x10-12

Dumbbell shoulder press

#Superset3: Sets: 3x10-12

Seated bent-over rear delt raise

#Superset3: Sets: 3x10-12

Preacher curl

#Superset4: Sets: 3x10-12

Standing dumbbell triceps extension

#Superset4: Sets: 3x10-12

Crunches

#Superset5: Sets: 3x20

Standing dumbbell calf raise

#Superset5: Sets: 3x10-12

Day 5 - rest day

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No exercises

Day 6 - rest day

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No exercises

Day 7 - rest day

Description is empty

No exercises