Superhero Workout (Day 1) - CHEST & LEGS

Superhero Workout (Day 1) - CHEST & LEGS

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 3 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

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Superhero Workout (Day 1) - CHEST & LEGS
  • Bench Presses - (All Views)
    00:30
    Bench Presses - (All Views)

    Bench Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major
    - Subscapularis

    CHEST
    - Serratus anterior

    BICE...

  • Incline Presses - (All Views)
    00:30
    Incline Presses - (All Views)

    Incline Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major
    - Serratus anterior

    TRICEPS
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major
    - Su...

  • Decline Presses - (All Views)
    00:30
    Decline Presses - (All Views)

    Decline Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major
    - Subscapularis

    CHEST
    - Serratus anterior

    BICEPS
    - Brachialis

    FOREARMS
    -...

  • Dumbbell Flys - (All Views)
    00:30
    Dumbbell Flys - (All Views)

    Dumbbell Flys - (All Views)

    ///// PRIMARY MUSCLES WORKED

    CHEST
    - Pectoralis major, clavicular part
    - Pectoralis major, sternocostalis part

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Sternocleidomastoid
    - Scalenes

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid

    BACK
    - Latissimus dorsi
    - Teres major
    -...

  • Triceps Dips - (All Views)
    00:30
    Triceps Dips - (All Views)

    Triceps Dips - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Latissimus dors...

  • Barbell Squats - (All Views)
    00:30
    Barbell Squats - (All Views)

    Barbell Squats - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique

    HIP
    - iliotibial band
    - Sartorius
    - Tensor fascia lata

    HAMSTRINGS
    - Bicep...

  • Front Squats - (All Views)
    00:30
    Front Squats - (All Views)

    Front Squats - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    ABS
    - External oblique
    - Rectus abdominis

    HIP
    - iliotibial band
    - Sartor...

  • Stiff-Legged Deadlifts - (All Views)
    00:30
    Stiff-Legged Deadlifts - (All Views)

    Stiff-Legged Deadlifts - (All Views)

    ///// PRIMARY MUSCLES WORKED

    GLUTES
    - Gluteus maximus

    HAMSTRINGS
    - Biceps femoris, long head
    - Biceps femoris, short head
    - Semimembranosus
    - Semitendinosus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Lati...

  • Lying Leg Curls - (All Views)
    00:30
    Lying Leg Curls - (All Views)

    Lying Leg Curls - (All Views)

    ///// PRIMARY MUSCLES WORKED

    HAMSTRINGS
    - Biceps femoris, long head
    - Biceps femoris, short head
    - Semimembranosus
    - Semitendinosus

    CALVES
    - Gastrocnemius, lateral head
    - Gastrocnemius, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi

    ABS
    - External ...

  • Leg Extensions - (All Views)
    00:30
    Leg Extensions - (All Views)

    Leg Extensions - (All Views)

    ///// PRIMARY MUSCLES WORKED

    QUADS
    - Rectus femoris
    - Vastus intermedius
    - Vastus lateralis
    - Vastus medialis

    ///// SECONDARY MUSCLES WORKED

    ABS
    - External oblique
    - Rectus abdominis

    GLUTES
    - Gluteus maximus
    - Gluteus medius

    HIP
    - iliotibial band
    - Sartorius
    ...

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