Superset Workout System for Contest Preparation.

Superset workoutSuperset Workout System – By Doctor Prod

Hey huge guys, its time to get some great pumping and hard look before competition or before summer and beach season. Today I will present you training routine which I use last month prior competition to get that separation, hard look and extreme pumping.

Each day you will work with supersets. That means you will be doing 2 exercises one after other immediately with no rest.

In combination with cardio and diet this routine will make you look very, very attractive.

My Training Routine is a split for 5 days per week and better to train with a partner who have high ambitions and want to achieve as much as possible. The intensity must be high so encourage one another.

After workout don’t forget to get some protein or BCAA’s.

And one more thing, adjust weights in such a way so last 2 reps will be very hard for you and are done with maximum concentration.

Ready? Let’s begin.

Superset Workout  DAY 1


1. Cable Rear Pulldown + Cable Underhand Pulldown – 4 sets with 10 reps each.

2. Barbell Bent Over Row + Cable Seated Row – 4 sets with 10-12 reps in each set

3. Cable Close Grip PullDown + Lever Wide Grip Seated Row – 4 sets with 10-12 reps for each.

You can add here some exercises for the body parts which need more attention or you can do some abs.

Superset Workout  DAY 2


1. EZ Barbell Biceps Curl + Cable Standing Biceps Curl – 4 sets with 10-12 reps in each set

2. Seated Barbell Curl + Lever Preacher Curl – 4 sets with 10-12 reps in each set

3. Biceps Hammer Dumbell Curls+ Two Arm Cable Curls 3 sets with 10-12 reps in each set


1. Reverse Grip Cable Tricep Extension + Cable Triceps Extension – 4 sets with 12 reps for each set

2. Barbell Lying Triceps Extension + Close Grip Bench Press + Barbell Lying Triceps Extension (that is a triset) – 3 sets with 10 reps for each

3. Triceps Dips +Cable Rope Over head Triceps Extension – 4 sets 10 reps in each

*4. Dumbbell Kickbacks – 3 sets 10-12 reps

5. Calves 2-3 exercises

Workout  DAY 3


1. Barbell Behind Neck Press + Cable Lateral Raise – 4 sets 10 reps

2. Barbell Upright Row + Dumbell Lateral Raise – 3 sets 10-12 reps

3. Cable Rear Lateral Raise + Lever Seated Rear Lateral Raise – 4 sets 10 reps

4. Barbell Shrug +Dumbell Shrug – 4 sets 10 reps

5. Abs 2 exercises in superset



1. Leg Extension – 4 sets with 5 drop sets for each set with 10 reps for each.
Set 1; Weight 100Kg, you just did 10 reps, immediately decrease weight and do 10 reps more, then decrease it again and do 10 reps more and 2 times more so you will have 5 drop sets in one huge set.

2. Squats or Leg Press (actually I change them each week) 4 sets with 15-20 reps.

3. Barbell Lunge – 3 sets with 15-20 reps

4. Cable Lying Leg Curl – 4 sets 12-20 reps

5. Lever Bent-Over Leg Curl – 4 sets 12-20 reps



1. Barbell Bench Press+ Dumbell Incline Bench Press – 4 sets 10 reps

2. Dumbell Fly + Lever Pec Dec Fly – 4 sets 10 reps

3. Cable Standing Fly +Cable Lying Fly – 3-4 sets 10-12 reps

4. Calves 2-3 exercises

You can add abs exercises to any days of this workout or you can do some sets for abs at home too.

It’s time to get in gym and start training as summer is almost here. Good luck and feel free to ask me any questions you might have.

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About Author: Doctor Prod is a fictional character created by MusclesProd.Com Team

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16 Comments on “Superset Workout System for Contest Preparation.”

  1. These supersets looks very attractive, I must try them to get some quality on my muscles. Thank MusclesProd, as always with useful articles.

  2. sir, May i use ur workout program(contest preparation). Because i m a intermidiate bodybuilder So i want ask this workout schedule is gud for me or not. My current weight is 76 kg and my height 5’10inches.

  3. After going over a handful of the blog articles on your web page, I seriously like
    your way of blogging. I saved it to my bookmark webpage list and will be checking back soon.
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