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Classic bodybuilding workout

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
29 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
2 x Dumbbell, Decline Bench, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Pull up bar, Weight Plate, Row Cable Machine, Tricep Rope Attachment, Barbell, Squat Rack, Box, Exercise Ball, Flat Bench, Incline Bench, EZ Bar, Single D-Handle Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description

 This workout will help you to gain muscle and strength, tone your body and lose fat. You're gonna use tempo with most of the exercises. It will be written bellow every exercise. Work days are for example monday and tuesday, wednesday rest day, thursday is a work day, than again friday rest day. After friday repeat all days again. Do it for 3 cycles and after that you should drop volume by 40% for 1 week, after that you can start another high volume program or repeat this one for 1 more cycle but more brutal than before. By volume I mean number of sets and reps. 

 Supersets with supersets, that's the way I would described this program. Enjoy (or suffer)!

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Workout Overview


Day 1 - Chest and back

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Circuit
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
1A. Dumbbell Decline Bench Press
3-5 sets, 6-8 reps, (rest 120s)
A1(40x0) Rest 10 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Standing Cable Chest Press demonstrationPlay Standing Cable Chest Press demonstration
1B. Standing Cable Chest Press
3-5 sets, 10-12 reps, (rest 120s)
A2(3010) Rest 90 seconds before A3
Time between exercises: 60s
Show Alternative Exercises
Weighted Chin-up demonstrationPlay Weighted Chin-up demonstration
1C. Weighted Chin-up
3-5 sets, 6-8 reps, (rest 120s)
A3(30x0) Rest 10 seconds before A4
Time between exercises: 60s
Show Alternative Exercises
Seated Row Using Rope demonstrationPlay Seated Row Using Rope demonstration
1D. Seated Row Using Rope
3-5 sets, 10-12 reps, (rest 120s)
A4(3110) Rest 120 seconds before repeating whole cycle.
Time between exercises: 60s
Show Alternative Exercises

Day 2 - Legs and core

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Circuit
Narrow Stance High Bar Barbell Back Squat demonstrationPlay Narrow Stance High Bar Barbell Back Squat demonstration
1A. Narrow Stance High Bar Barbell Back Squat
3-4 sets, 6-8 reps, (rest 150s)
A1(40x0) Rest 10 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Step-Up demonstrationPlay Dumbbell Step-Up demonstration
1B. Dumbbell Step-Up
3-4 sets, 10-12 reps, (rest 150s)
A2(3010)
Time between exercises: 60s
Show Alternative Exercises
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
2. Barbell Good-morning
3 sets, 8-12 reps, (rest 90s)
(3010)
Time between exercises: 60s
Show Alternative Exercises
Exercise Ball Plank demonstrationPlay Exercise Ball Plank demonstration
3. Exercise Ball Plank
3-4 sets, 45-90s, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Twisting Hanging Knee Raise demonstrationPlay Twisting Hanging Knee Raise demonstration
4. Twisting Hanging Knee Raise
3-4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Day 4 - Shoulders and arms

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Circuit
Seated Dumbbell Shoulder Press▶
1A. Seated Dumbbell Shoulder Press
3-4 sets, 6-8 reps, (rest 150s)
A1(40x0) Rest 10 seconds before A2
Time between exercises: 60s
Show Alternative Exercises
Cable Lateral Raise demonstrationPlay Cable Lateral Raise demonstration
1B. Cable Lateral Raise
3-4 sets, 10-12 reps, (rest 150s)
A2(3110)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Curls Lying Against An Incline demonstrationPlay Barbell Curls Lying Against An Incline demonstration
2A. Barbell Curls Lying Against An Incline
3-4 sets, 6-10 reps, (rest 90s)
B1(4010) Rest 10 seconds before B2
Time between exercises: 60s
Show Alternative Exercises
EZ Bar Reverse Grip Barbell Curl demonstrationPlay EZ Bar Reverse Grip Barbell Curl demonstration
2B. EZ Bar Reverse Grip Barbell Curl
3-4 sets, 6-10 reps, (rest 90s)
B2(4010) Rest 90 seconds before B3
Time between exercises: 60s
Show Alternative Exercises
Standing Overhead EZ Bar Tricep Extension demonstrationPlay Standing Overhead EZ Bar Tricep Extension demonstration
2C. Standing Overhead EZ Bar Tricep Extension
3-4 sets, 6-10 reps, (rest 90s)
B3(4010) Rest 10 seconds before B4
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Kickback demonstrationPlay Cable Tricep Kickback demonstration
2D. Cable Tricep Kickback
3-4 sets, 6-10 reps, (rest 90s)
B4(4010) Rest 90 seconds before you repeat another cycle.
Time between exercises: 60s
Show Alternative Exercises

Date Created: 11/29/2018, UTC


Last Updated: 9/12/2020, UTC

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