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By Pedro Bernardes
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To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmic or Myofibrillar. The first one, with hig
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Average Exertion
Average Cardio Intensity
Workout Type
Experience
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Goals
To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmic or Myofibrillar. The first one, with hig
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Equipment
Barbell, Cable, Dumbbell, Smith MachineAvg Exertion
Workout Type
Avg Cardio Intensity
Source
Physiological effect: Morphological gains. Increase in muscle volume by increases in cellular muscle structures.
Training characteristics: Do the exercises until you can not contract the muscles anymore.
Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)
Increase load on 2 and 3 Set
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 16, 14, 12 reps | 90s | |
2. Decline Smith Press![]() | 3 sets | 16, 14, 12 reps | 90s | |
3. Incline Smith Machine Bench Press![]() | 3 sets | 16, 14, 12 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 16, 14, 12 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 14, 12, 10 reps | 90s | |
6. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 14, 12, 10 reps | 90s | With Barbell |
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