Big and strong

By Nemanja Matovic

	Advanced (3+ years)
	37 minutes/day \| 3 days/week \| 3 weeks
	Build Muscle, Gain Strength
	2 x Dumbbell, Incline Bench, Lat Pulldown Cable Machine, Lat Pulldown Bar, Flat Bench, Bodyweight, Smith Machine, Barbell, 1 x Dumbbell, Squat Rack, Decline Bench Show More

Average Exertion

Average Cardio Intensity

Not much things to say for this one. Great workout for people who wanna gain solid strength and muscle. Exercises will be done with the tempo, noted bellow them. Work days should go like this:

monday and tuesday work days

wednesday rest day

thursday work day

friday rest day

Repeat it for 3 or 4 cycles, add weight every session and stay in prescribed rep range.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Day 2

Day 3:

Rest

Day 4:

Day 4

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 4-5 rounds Rest 120s between rounds
1A.Alternating Incline Dumbbell Bench Press See Exercise Notes	4-5 rounds	6-8 reps	0s
1B.Neutral Grip Chest Supported Dumbbell Row See Exercise Notes	4-5 rounds	8-10 reps	120s
2.Incline Dumbbell Flye See Exercise Notes	3-4 sets	10-12 reps	60s
3.Wide-Grip Pulldown Behind The Neck See Exercise Notes	1 set	10-12 reps	90s

Day 2

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Exercise	Sets	Reps	Rest
1.Dumbbell Bulgarian Split Squat See Exercise Notes	3-4 sets	8-10 reps	90s
2.Staggered Stance Dumbbell Deadlift See Exercise Notes	3-4 sets	8-10 reps	90s
3.Sissy Squat See Exercise Notes	3 sets	10-15 reps	60s
4.Smith Machine Calf Raise See Exercise Notes	3 sets	10-15 reps	60s

Day 4

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Exercise	Sets	Reps	Rest
1.Barbell Behind Neck Press In Squat Stance See Exercise Notes	3-4 sets	8-10 reps	90s
2.Leaning Dumbbell Lateral Raise See Exercise Notes	3-4 sets	10-15 reps	60s
3.Suitcase Dumbbell Carry	3 sets	30-60s	60s
4.Dead Bug See Exercise Notes	3 sets	8-12 reps	90s
5.Decline Abdominal Reach See Exercise Notes	3 sets	10-15 reps	60s

Date Created: 12/10/2018, UTC

Last Updated: 8/17/2020, UTC

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