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
|Smith Bench Press||3 sets||16, 14, 12 reps||90s|
|Decline Smith Press||3 sets||16, 14, 12 reps||90s|
|Incline Smith Machine Bench Press||3 sets||16, 14, 12 reps||90s|
|Dumbbell Flys||3 sets||16, 14, 12 reps||90s|
|Cable Tricep Extension||3 sets||14, 12, 10 reps||90s|
|Barbell Lying Triceps Extension (Skullcrusher)||3 sets||14, 12, 10 reps||90s|