Intermediate: 3 Day Full Body Superset Plan

Day 1 - Upper Body Supersets 

- Superset: Bench Press + Bent Over Rows - 3 x 8-10 each 

- Superset: Shoulder Press + Chin Ups - 3 x 10 each 

- Superset: Tricep Overhead Extension + Dumbbell Curls - 3 x 12 each 

Day 2 - Lower Body Supersets 

- Superset: Barbell Squats + Walking Lunges - 3 x 8-12 

- Superset: Romanian Deadlifts + Step Ups - 3 x 10 

- Superset: Calf Raises + Plank - 3 x 20 / 30 sec 

Day 3 - Full Body & Conditioning (Fitness)

- Superset: Kettlebell Swings + Push Ups - 3 x 12 

- Superset: Goblet Squats + Burpees - 3 x 10 

- Superset: Dumbbell Rows + Mountain Climbers - 3 x 15