Free personalized workout plan

Maximum Tension Time For Muscle Growth Workout

By Myworkouts

Experience
Advanced (3+ years)
Time
41 minutes/day | 4 days/week
Good for
Build Muscle
Equipment
Leg Extension Machine, Barbell, Squat Rack, 45 Degree Leg Press Machine, 2 x Dumbbell, Incline Bench, Bodyweight, Seated Calf Raise Machine, Exercise Ball, Flat Bench, Chest Press (Bench Press) Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar, Pull up bar, Crossover Cable Machine, Hi-Lo Pulley Cable Machine, Lying Leg Curl Machine, Rope Cable Machine, Tricep Rope Attachment, 1 x Dumbbell, EZ Bar, Dips (Parallel) Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
Description


Monday - Workout A

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Leg Extensions
4 sets, 8-12 reps, (rest 60s)
Time under tension protocol Drop set protocol for last set
Time between exercises: 60s
Show Alternative Exercises
Circuit
Wide-Stance Barbell Squat
4 sets, 8-12 reps, (rest 60s)
Rest pause protocol
Time between exercises: 60s
Show Alternative Exercises
Narrow Stance Barbell Squat
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
45 Degree Leg Press
2 sets, 12-15 reps, (rest 60s)
Time under tension protocol
Time between exercises: 60s
Show Alternative Exercises
Walking Dumbbell Lunge
3 sets, 25 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Donkey Calf Raise
4 sets, 20 reps, (rest 60s)
Time under tension protocol
Time between exercises: 60s
Show Alternative Exercises
Seated Calf Raise Machine
4 sets, 20 reps, (rest 60s)
- TUT
Time between exercises: 60s
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Circuit
Barbell Ab Rollout - On Knees
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
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Crunch (on stability ball, arms crossed)
4 sets, 20 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Tuesday - Workout B

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Dumbbell Lateral Raise
4 sets, 8-12 reps, (rest 60s)
Time under tension protocol
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing Barbell Military Press (AKA Overhead Press)
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

4 sets, 8-12 reps, (rest 60s)
Rest Pause Protocol
Time between exercises: 60s
Show Alternative Exercises
Rear Delt Raise
2 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Bench Press
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Incline Dumbbell Press
3 sets, 8-12 reps, (rest 60s)
Time under tension protocol
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes
3 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

No media available

3 sets, 8-12 reps, (rest 60s)
Drop set protocol on final set
Time between exercises: 60s
Show Alternative Exercises

Thursday - Workout C

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Close-Grip Front Lat Pulldown
4 sets, 8-12 reps, (rest 60s)
Time under tension protocol Drop set protocol on last set
Time between exercises: 60s
Show Alternative Exercises
Circuit
Pull-up
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Underhand-Grip Lat Pulldown
4 sets, 8-12 reps, (rest 60s)
Rest pause Protocol
Time between exercises: 60s
Show Alternative Exercises
Barbell Deadlift
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Straight-Arm Lat Pulldown
3 sets, 12-15 reps, (rest 60s)
Time under tension protocol
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift
4 sets, 15 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Lying Leg Curls
4 sets, 8-12 reps, (rest 60s)
Time under tension protocol Drop set protocol on last set
Time between exercises: 60s
Show Alternative Exercises

Saturday - Workout D

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Circuit
Barbell Biceps Curl
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Standing Hammer Curl
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl
3 sets, 8-12 reps, (rest 60s)
Time under tension protocol Drop set protocol
Time between exercises: 60s
Show Alternative Exercises
Rope Tricep Extension
4 sets, 8-12 reps, (rest 60s)
Rest Pause Protocol
Time between exercises: 60s
Show Alternative Exercises
Circuit
Single Arm Dumbbell Kickback (on Bench)
4 sets, 8-12 reps, (rest 60s)
Time under tension protocol
Time between exercises: 60s
Show Alternative Exercises
EZ-Bar Skullcrusher
4 sets, 8-12 reps, (rest 60s)
Time under tension protocol
Time between exercises: 60s
Show Alternative Exercises
Tricep Dips
4 sets, 8-12 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 00:04:01 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:04:01 GMT+0000 (Coordinated Universal Time)

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