Super Slimmer - Stacked

Week 5

Allow a 30-second rest in between each superset.

For Fat Loss - Super Slimmer, you will need a Tabata timer for the Tabata exercises. Please read the Overview for more information.

For Muscle Building - Super Stacked, perform the supersets but exclude the Tabata exercises.

Day 1

Superset 3 sets

Barbell Bench Press - 5 to 6 reps

Dumbbell Flat Fly - 21 to 25 reps

Superset 3 sets

Dumbbell Incline Fly - 21 to 25 reps

Dumbbell Incline Press -5 to 6 reps

Tabata 8 sets

Push-up (Standard or On Knees) - 20 secs - rest 10 secs

Superset 3 sets

Dumbbell Overhead Press - 5 to 6 reps

Dumbbell Lateral Raise - 21 to 25 reps

Superset 3 sets

Dumbbell Bent Over Lateral Raise - 21 to 25 reps

Dumbbell Upright Row- 5 to 6 reps

Tabata 8 sets

Kettlebell Swing - 20 secs - rest 10 secs

Superset 2 sets

Close Grip Bench Press - 5 to 6 reps

Barbell Lying Extension - 21 to 25 reps

Superset 2 sets

Cable Straight Bar Pushdown - 21 to 25 reps

Dumbbell Overhead Extension - 5 to 6 reps

Tabata 8 sets

Mountain Climbers - 20 secs - rest 10 secs

Day 2

Superset 3 sets

Jump Squat - 3 to 5 reps

Leg Extension - 21 to 25 reps

Superset 3 sets

Dumbbell Front Squat - 21 to 25 reps

Barbell Squat - 5 to 6 reps

Superset 3 sets

Lying Leg Curl -21 to 25 reps

Dumbbell Romanian Deadlift - 5 to 6 reps

Tabata 8 sets

Dumbbell Sumo Squat - 20 secs - rest 10 secs

Superset 3 sets

Leg Press Calf Raise - 21 to 25 reps

Seated Calf Raise - 5 to 6 reps

Tabata 8 sets

Dumbbell Reverse Lunge - 20 secs - rest 10 secs

Superset 3 sets

Bicycle Crunch - To Failure

Reverse Crunch - To Failure

Tabata 8 sets

Crunch- 20 secs - rest 10 secs

Day 3

Superset 3 sets

Barbell Bent Over Row - 5 to 6 reps

Reverse Grip Bent Over Row - 21 to 25 reps

Superset 3 sets

Straight Arm Pulldown - 21 to 25 reps

Wide Grip Pulldown - 5 to 6 reps

Tabata 8 sets

Kettlebell Swing- 20 secs - rest 10 secs

Superset 3 sets

Barbell Shrug - 5 to 6 reps

Barbell Behind Back Shrug - 21 to 25 reps

Tabata 8 sets

Dumbbell Squat Clean - 20 secs - rest 10 secs

Superset 3 sets

Seated Barbell Curl - 5 to 6 reps

Barbell Curl - 21 to 25 reps

Superset 2 sets

Dumbbell Incline Curl - 21 to 25 reps

Dumbbell Incline Hammer Curl - 5 to 6 reps

Superset 2 sets

Barbell Wrist Curl - 5 to 6 reps

Barbell Reverse Wrist Curl - 21 to 25 reps

Tabata 8 sets

Ball Slams- 20 secs - rest 10 secs

Day 4

Superset 3 sets

Barbell Incline Press - 5 to 6 reps

Dumbbell Incline Fly - 21 to 25 reps

Superset 3 sets

Cable Incline Fly - 21 to 25 reps

Chest Fly Machine - 5 to 6 reps

Tabata 8 sets

Push-up (Standard or On Knees) - 20 secs - rest 10 secs

Superset 3 sets

Machine Shoulder Press - 5 to 6 reps

Barbell Upright Row - 21 to 25 reps

Superset 3 sets

Cable Face Pull - 5 to 6 reps

Cable Lateral Raise - 21 to 25 reps

Tabata 8 sets

Kettlebell Swing - 20 secs - rest 10 secs

Superset 2 sets

Barbell Lying Extension - 5 to 6 reps

Bench Dip - 21 to 25 reps

Superset 2 sets

Reverse Grip Cable Pushdown - 21 to 25 reps

Cable Straight Bar Pushdown - 5 to 6 reps

Reverse Grip Cable Pushdown - 21 to 25 reps

Cable Straight Bar Pushdown - 5 to 6 reps

Tabata 8 sets

Mountain Climbers - 20 secs - rest 10 secs

Day 5

Superset 3 sets

Bodyweight Squat - 5 to 6 reps

Dumbbell Front Lunge - 21 to 25 reps

Superset 3 sets

Leg Press - 5 to 6 reps

Leg Press Sumo - 21 to 25 reps

Superset 3 sets

Cable Deadlift -5 to 6 reps

Dumbbell Romanian Deadlift - 21 to 25 reps

Tabata 8 sets

Dumbbell Sumo Squat - 20 secs - rest 10 secs

Superset 3 sets

Seated Calf Raise - 21 to 25 reps

Standing Calf Raise - To Failure

Tabata 8 sets

Dumbbell Reverse Lunge - 20 secs - rest 10 secs

Superset 3 sets

Cable Crunch - 5 to 6 reps

Crossover Crunch - 21 to 25 reps

Tabata 8 sets

Reverse Crunch- 20 secs - rest 10 secs

Day 6

Superset 3 sets

Wide Grip Pulldown - 5 to 6 reps

Reverse Grip Pulldown - 21 to 25 reps

Superset 3 sets

Straight Arm Pulldown - 21 to 25 reps

Dumbbell Bent Over Row - 5 to 6 reps

Tabata 8 sets

Kettlebell Swing- 20 secs - rest 10 secs

Superset 3 sets

Cable Shrug - 21 to 25 reps

Cable Behind Back Shrug - 5 to 6 reps

Tabata 8 sets

Dumbbell Squat Clean- 20 secs - rest 10 secs

Superset 3 sets

Barbell Curl - 5 to 6 reps

Preacher or Machine Curl - 21 to 25 reps

Superset 2 sets

Dumbbell Incline Curl - 21 to 25 reps

Zottman Curl - 5 to 6 reps

Superset 2 sets

Dumbbell Wrist Curl - 21 to 25 reps

Dumbbell Reverse Wrist Curl - 5 to 6 reps

Tabata 8 sets

Ball Slams - 20 secs - rest 10 secs

Week 6

Super Slimmer Menu

Super Stacked Menu