Members
Are you ready for the highly anticipated release of Superman?
In honour of the July 11th release day of Superman, we want you to train like the Man of Steel.
The Superman Workout Routine:
Monday: Chest
Main Lift:
Bench Press
2×12, 10 Warm Up Sets
3×5, 8, 10 Working Sets
Accessory Work:
Cable Chest Flyes
3×10
Incline Bench Press
4×12,10,8, 6
Weighted Dips
4×8
Hammer Strength Decline Press
3×12
Tuesday: Arms and Endurance Work
Main Lift(s):
Preacher Curls
4×12, 10, 8, 6
Seated Overhead Tricep Extension
4×12, 10, 8, 6
Accessory Work:
Reverse Grip Tricep Cable Pushdowns
3×12
Standing Alternating Dumbbell Curls
4×10 each arm
Dumbbell Skull Crushers
3×10
Cardio Work:
Bike 5-10 Miles
Wednesday: Legs
Main Lift:
Back Squats
2×12, 10 Warm Up Sets
3×5, 8, 10 Working Sets
Accessory Work:
Leg Press
3×10
Leg Press
4×12,10,8, 6
Bulgarian Split Squats
4×8 each leg
Cable Pullthroughs
3×12
Thursday: Shoulders and Endurance Work
Main Lift:
Overhead Press
2×12, 10 Warm Up Sets
3×5, 8, 10 Working Sets
Accessory Work:
Seated Straight Arm Front Raises
3×10
Power Cleans
4×12,10,8, 6
Barbell Shrugs
4×8
Kettlebell Swings
3×12
Cardio Work:
Swim 800-1200m
Friday: Back
Main Lift:
Deadlift
2×12, 10 Warm Up Sets
3×5, 8, 10 Working Sets
Accessory Work:
Wide Grip Cable Rows
3×10
Close Grip Cable Pulldowns
4×12,10,8, 6
Wide Grip Pull Ups
4×8
Hammer Strength Single Arm Pulls
3×12
Saturday & Sunday: Rest Day
No matter where you are in your fitness journey, remember — strength isn’t just about lifting weights; it’s about showing up, pushing through, and never backing down. So lace up, power up, and face each challenge with determination.
Up, up, and away!
Story Credit: Anthony Cozzetto, Social Media Specialist & Tyler Loucks, National Manager, Performance Coaching
Join MOVATI Today and get Started with this Special Offer. Already a member? Get customized programming by consulting with one of our Performance Coaches in club and complete your Game Plan Session or join seminars with one of our fitness professionals.
*MOVATI’s trainers and/or consultants are not health care providers, and do not provide any medical diagnosis, treatment or advice, and any trainer and/or consultant tips are not intended to replace the advice of a health care professional.