Free personalized workout plan

Strength and size by Nemanja

By Nemanja Matovic

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

This program is mostly strength builder, but those with higher number of fast twitch muscle fibers will gain more muscle mass. It will consist of multiple sets of low reps, tempo will be noted bellow exercises. People who are born with high number of fast twitch fibers have greater predisposition to be stronger and bigger. For those people 7 sets of 3, can have same results like 3 sets of 12, in terms of hypertrophy. You could try Braverman's test. That way you could find out which neurotransmitters are most dominant in your body. People that are Dopamine dominant are very likely to have high numbers of fast twitch fibers. Do this program for 3 weeks, number of reps and sets will vary for some exercises from week to week. When the number of reps is lower, the weight is heavier!

Show More



Standing Barbell Military Press (AKA Overhead Press)
6 sets, 4 reps, (rest 180s)
30x0
Show Alternative Exercises
Seated Dumbbell Shoulder Press using Neutral Grip
3 sets, 6 - 8 reps, (rest 120s)
2110
Show Alternative Exercises
Upright Cable Row demonstrationPlay Upright Cable Row demonstration
3 sets, 10 - 12 reps, (rest 60s)
3110
Show Alternative Exercises

Barbell Squat demonstrationPlay Barbell Squat demonstration
6 sets, 4 reps, (rest 180s)
21x0
Show Alternative Exercises
Dumbbell Step-Up
3 - 4 sets, 6 - 8 reps, (rest 90s)
3010
Show Alternative Exercises
Barbell Hack Squat demonstrationPlay Barbell Hack Squat demonstration
3 sets, 10 - 12 reps, (rest 60s)
2120
Show Alternative Exercises

Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
6 sets, 4 reps, (rest 180s)
31x0
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 6 - 8 reps, (rest 120s)
2110
Show Alternative Exercises
Cable Decline Fly demonstrationPlay Cable Decline Fly demonstration
3 sets, 10 - 12 reps, (rest 60s)
3020
Show Alternative Exercises

Gironda Sternum Chins demonstrationPlay Gironda Sternum Chins demonstration
6 sets, 4 reps, (rest 180s)
21x0 adjust the weight for required number of reps
Show Alternative Exercises
Wide-Grip Seated Cable Row demonstrationPlay Wide-Grip Seated Cable Row demonstration
3 sets, 6 - 8 reps, (rest 90s)
30x0
Show Alternative Exercises
Rope Straight Arm Pull Down demonstrationPlay Rope Straight Arm Pull Down demonstration
3 sets, 10 - 12 reps, (rest 60s)
2020
Show Alternative Exercises

Date Created: 12/13/2018, UTC


Last Updated: 9/12/2020, UTC

Similar Workouts

More Workouts by Nemanja Matovic

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.