The Superman Circuit


superman striking a bicep pose

This has got to be one of the best muscle-building body-shredding circuits so far published. If you can find the time to include it into your weekly regime, you’ll reap the physical rewards. Soon you’ll start seeing eye-popping definition appearing in places you didn’t know possible. In addition, you’ll begin to experience some hefty strength gains.


However, let it be known, this is one tough cookie of a circuit (hence the name) and of the few that would dare tackle it only a small minority will emerge victorious from the melee.


This circuit can be completed solo or with a partner. In fact, it is preferable to work with another fitness enthusiast as one can rest while the other pumps and grinds and you can motivate each other when the going gets tough. And believe me it will.


How it works

The Superman pick-up-one is to be performed as follows: start at exercise 1 (bicep curls), then, after completing 10 repetitions, rest momentarily. When you feel ready to go again perform another set of 10 reps on exercise 1 but this time transition straight into exercise 2, standing shoulder press. Rest again. When you’re ready repeat exercise 1 and 2 remembering to include 3, bent-over row. Proceed in this fashion until you have ascended the exercise pyramid: 1 – 1,2, – 1,2,3 – 1,2,3,4 – 1,2,3,4,5 – 1,2,3,4,5,6 – 1,2,3,4,5,6,7 – 1,2,3,4,5,6,7,8 – 1,2,3,4,5,6,7,8,9 – 1,2,3,4,5,6,7,8,9,10 – 1,2,3,4,5,6,7,8,9,10,11 – 1,2,3,4,5,6,7,8,9,10,11,12 – halfway point!


When you reach halfway go back down the pyramid in reverse: 1,2,3,4,5,6,7,8,9,10,11,12 – 1,2,3,4,5,6,7,8,9,10,11 – etc., etc. Finish finally on the first exercise, exercise 1 bicep curls. In total, sticking to 10 reps per exercise, you should complete 1500 repetitions.


Remember: exercises 4, 6, 10 and 12 require that you use a 60kg barbell (or weight twice as heavy as the one you selected for the circuit).


Key points

  • Select your two weights (barbells) and gather all the equipment needed for this session into a little dark corner of the gym where you can, in peace on quiet, do naughty things to yourself.

  • When performing this pick-up-one ensure to take a touch more care and pay a touch more attention to your form during the heavy lifts.

  • Only stop that clock once the final rep of the 24th set of the bicep curls has been completed.


Equipment needed