T Nation

Questions About Superman Workout Plan

Hello there,

I am new to bodybuilding. 5’ 11", 150lbs. I’m a pretty skinny guy and would like to put on some muscle mass!

I have been going to the gym for about a month now with no real workout plan - just doing different things each day. I have been getting my diet under control and figuring out how to eat as much as possible! (Hard for a skinny guy like me!) I have also decided to stick to a workout plan hoping to get maximal results. I found the Superman workout program on this website and I think it will work for me + a few tweaks.

My question is regarding the way it is written and I’ll give an example from the Monday workout:

Weeks 1 - 4
Monday (Shoulders conjugate/Traps heavy)
A. Seated dumbbell press
4 x 6-8 reps
B1. Upright rowing
3 x 10-12 reps
B2. Seated incline lateral raise
3 x 10-12 reps
C. Arnold Press
3 x 8 - 10 reps
D. Lateral raise
1 x 100 reps
E. Barbell power shrugs
5 x 5 reps

My question is what is the procedure for B1 and B2? Do the first exercise one week and the second one the next?

Thanks for all your tips and help, this website has been a great resource.

Likely supersets(no rest)

As he said, a “b1, b2” set-up means a superset. That means do ONE set of b1, then do ONE set of b2, then rest. Then repeat for 3 total sets of both.