Super Slimmer - Stacked

Week 8

Allow a 15-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

Band Chest Press - 3 to 4 reps

Dumbbell Flat Fly - 26 to 30 reps

Superset 3 sets

Band Incline Fly - 3 to 4 reps

Dumbbell Chest Press - 26 to 30 reps

Tabata 8 sets

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

Superset 3 sets

Band Overhead Press - 3 to 4 reps

Dumbbell Lateral Raise - 26 to 30 reps

Superset 3 sets

Band Upright Row - 3 to 4 reps

Dumbbell Bent Over Lateral Raise - 26 to 30 reps

Tabata 8 sets

Dumbbell (or Kettlebell) Swing - 20 secs - rest 10 secs

Superset 2 sets

Band Overhead Extension - 3 to 4 reps

Dumbbell Kickback - 26 to 30 reps

Superset 2 sets

Band Pushdown - 3 to 4 reps

Dumbbell Lying Extension - 26 to 30 reps

Tabata 8 sets

Plank - 20 secs - rest 10 secs

Day 2

Superset 3 sets

Jump Squat - 3 to 5 reps

Dumbbell Sumo Squat - 26 to 30 reps

Superset 3 sets

Dumbbell Squat - 26 to 30 reps

Band Squat - 3 to 4 reps

Superset 3 sets

Bodyweight Step Ups -26 to 30 reps (each leg)

Band Romanian Deadlift - 3 to 4 reps

Tabata 8 sets

Bodyweight Squat - 20 secs - rest 10 secs

Superset 3 sets

Dumbbell Seated Calf Raise - 26 to 30 reps

Standing Calf Raise - To Failure

Tabata 8 sets

Bodyweight Front Lunge - 20 secs - rest 10 secs

Superset 3 sets

Lying Leg Raise - To Failure

Crossover Crunch - To Failure (each side)

Tabata 8 sets

Crunch- 20 secs - rest 10 secs

Day 3

Superset 3 sets

Band Bent Over Row - 3 to 4 reps

Dumbbell Reverse Bent Over Row - 26 to 30 reps

Superset 3 sets

Dumbbell Pullover - 26 to 30 reps

Band Kneeling Lat Pulldown - 3 to 4 reps

Tabata 8 sets

Bench Burpees- 20 secs - rest 10 secs

Superset 3 sets

Band Shrug - 3 to 4 reps

Dumbbell Behind Back Shrug - 26 to 30 reps

Tabata 8 sets

Bench Runs- 20 secs - rest 10 secs

Superset 3 sets

Band Curl - 3 to 4 reps

Dumbbell Curl - 26 to 30 reps

Superset 2 sets

Band High Curl - 3 to 4 reps

Dumbbell Hammer Curl - 26 to 30 reps

Superset 2 sets

Dumbbell Wrist Curl - 3 to 4 reps

Dumbbell Reverse Wrist Curl - 26 to 30 reps

Tabata 8 sets

Reverse Crunch- 20 secs - rest 10 secs

Day 4

Superset 3 sets

Band Chest Press - 3 to 4 reps

Dumbbell Flat Fly - 26 to 30 reps

Superset 3 sets

Band Incline Fly - 3 to 4 reps

Dumbbell Chest Press - 26 to 30 reps

Tabata 8 sets

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

Superset 3 sets

Band Overhead Press - 3 to 4 reps

Dumbbell Lateral Raise - 26 to 30 reps

Superset 3 sets

Band Upright Row - 3 to 4 reps

Dumbbell Bent Over Lateral Raise - 26 to 30 reps

Tabata 8 sets

Dumbbell (or Kettlebell) Swing - 20 secs - rest 10 secs

Superset 2 sets

Band Overhead Extension - 3 to 4 reps

Dumbbell Kickback - 26 to 30 reps

Superset 2 sets

Band Pushdown - 3 to 4 reps

Dumbbell Lying Extension - 26 to 30 reps

Tabata 8 sets

Plank - 20 secs - rest 10 secs

Day 5

Superset 3 sets

Jump Squat - 3 to 5 reps

Dumbbell Sumo Squat - 26 to 30 reps

Superset 3 sets

Dumbbell Squat - 26 to 30 reps

Band Squat - 3 to 4 reps

Superset 3 sets

Bodyweight Step Ups -26 to 30 reps (each leg)

Band Romanian Deadlift - 3 to 4 reps

Tabata 8 sets

Bodyweight Squat - 20 secs - rest 10 secs

Superset 3 sets

Dumbbell Seated Calf Raise - 26 to 30 reps

Standing Calf Raise - To Failure

Tabata 8 sets

Bodyweight Front Lunge - 20 secs - rest 10 secs

Superset 3 sets

Lying Leg Raise - To Failure

Crossover Crunch - To Failure (each side)

Tabata 8 sets

Crunch- 20 secs - rest 10 secs

Day 6

Superset 3 sets

Band Bent Over Row - 3 to 4 reps

Dumbbell Reverse Bent Over Row - 26 to 30 reps

Superset 3 sets

Dumbbell Pullover - 26 to 30 reps

Band Kneeling Lat Pulldown - 3 to 4 reps

Tabata 8 sets

Bench Burpees- 20 secs - rest 10 secs

Superset 3 sets

Band Shrug - 3 to 4 reps

Dumbbell Behind Back Shrug - 26 to 30 reps

Tabata 8 sets

Bench Runs- 20 secs - rest 10 secs

Superset 3 sets

Band Curl - 3 to 4 reps

Dumbbell Curl - 26 to 30 reps

Superset 2 sets

Band High Curl - 3 to 4 reps

Dumbbell Hammer Curl - 26 to 30 reps

Superset 2 sets

Dumbbell Wrist Curl - 3 to 4 reps

Dumbbell Reverse Wrist Curl - 26 to 30 reps

Tabata 8 sets

Reverse Crunch- 20 secs - rest 10 secs

Share your accomplishment on Facebook by clicking the link below:

Super Slimmer Menu

Super Stacked Menu