Strength and size by Nemanja

Google Sheet Workout Export

By Nemanja Matovic

Experience Intermediate (2-3 years)
Time 37 minutes/day | 4 days/week | 3 weeks
Goals
Equipment

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Average Exertion
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70%
Average Cardio Intensity
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40%

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!

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Description

Week 1 Overview


Day 1 - Shoulders, Traps

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

Day 2 - Quads, Glutes

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

Day 4 - Chest

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

Day 5 - Lats

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

Date Created: 12/13/2018, UTC


Last Updated: 9/12/2020, UTC

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