This will be template i will follow its taken from here
Superset workout system for contest preparation. | MusclesProd.Com - BodyBuilding, Fitness and Steroids
DAY 1
SUPERSET BACK WORKOUT
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.
DAY 2
SUPERSET BICEPS AND TRICEPS WORKOUT
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
TRICEPS WORKOUT
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
DAY 3
SUPERSET SHOULDERS WORKOUT
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
DAY 4
SUPERSET LEGS WORKOUT
1. Leg Extension – 4 sets with 5 drop sets for each set with 10 reps for each.
Example:
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
DAY 5
SUPERSET CHEST WORKOUT
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