Free personalized workout plan

Intensity split by Nemanja

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
42 minutes/day | 4 days/week | 4 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Gain Strength, Men's Gain Strength, Women's Powerbuilding, Men's Powerbuilding
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Machine, Other, Pull up bar
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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Week 1



ExerciseSetsRepsRest
Circuit1A. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration

A1 rest 60 seconds
410 - 1260s
1B. Bent Over Barbell Row
Bent Over Barbell Row demonstrationPlay Bent Over Barbell Row demonstration

A2 rest 60 seconds
410 - 1260s
Circuit2A. Weighted Chest Dip
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration

B1 rest 60 seconds
31260s
2B. Rope Crossover Seated Row
Rope Crossover Seated Row demonstrationPlay Rope Crossover Seated Row demonstration

B2 rest 60 seconds
31260s
Circuit3A. Incline Dumbbell Press
Incline Dumbbell Press

C1 rest 60 seconds
312 - 1560s
3B. High Inverted Row
High Inverted Row

C2 rest 60 seconds
312 - 1560s

Date Created: 1/19/2019, UTC


Last Updated: 9/12/2020, UTC

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