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Intensity split by Nemanja

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
42 minutes/day | 4 days/week | 4 weeks
Good for
Athletic Performance, Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Powerbuilding
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
70%
Description

Some guys looks very strong, but that doesn't have to mean they are strong as he looks. Training both, high and low reps are crucial when you want to look big, but also be very strong. This program is combination of both. You can do it for a month. 

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Barbell Deadlift demonstrationPlay Barbell Deadlift demonstration
5 - 7 sets, 3 - 5 reps, (rest 180s)
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Crossed-Arm Barbell Front Squat
4 sets, 6 - 8 reps, (rest 120s)
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Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5 - 7 sets, 3 - 5 reps, (rest 120s)
A1 rest 120 seconds
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Close Grip Pull Up demonstrationPlay Close Grip Pull Up demonstration
5 - 7 sets, 3 - 5 reps, (rest 120s)
A2 rest 120 seconds
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Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 6 - 8s, (rest 90s)
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Barbell Squat demonstrationPlay Barbell Squat demonstration
3 - 4 sets, 10 - 12 reps, (rest 90s)
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Narrow Stance Hack Squats demonstrationPlay Narrow Stance Hack Squats demonstration
3 sets, 12 - 15 reps, (rest 60s)
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Circuit
Sissy Squat demonstrationPlay Sissy Squat demonstration
3 sets, 12 - 15, 10 - 12, 10 - 12 reps, (rest 60s)
A1 rest 60 seconds
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Seated Leg Curl demonstrationPlay Seated Leg Curl demonstration
3 sets, 10 - 12 reps, (rest 60s)
A2 rest 60 seconds
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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 10 - 12 reps, (rest 60s)
A1 rest 60 seconds
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Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration
4 sets, 10 - 12 reps, (rest 60s)
A2 rest 60 seconds
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Circuit
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3 sets, 12 reps, (rest 60s)
B1 rest 60 seconds
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Rope Crossover Seated Row demonstrationPlay Rope Crossover Seated Row demonstration
3 sets, 12 reps, (rest 60s)
B2 rest 60 seconds
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Circuit
Incline Dumbbell Press
3 sets, 12 - 15 reps, (rest 60s)
C1 rest 60 seconds
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High Inverted Row
3 sets, 12 - 15 reps, (rest 60s)
C2 rest 60 seconds
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Date Created: 1/19/2019, UTC


Last Updated: 9/12/2020, UTC

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