Strength and size by Nemanja

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

4 days

Time

48 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Powerbuilding (Female | Male)

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

Source

myworkouts

Equipment

Barbell, Bench, Cable, Dumbbell, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

48 minutes

Genders

Female, Male

Days per week

4 days

Goals

Athletic Performance (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Powerbuilding (Female | Male)

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

Equipment

Barbell, Bench, Cable, Dumbbell, Pull up bar

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Muscle Group(s): None...

Day 2: Muscle Group(s): None...

Day 3: Rest

Day 4: Muscle Group(s): None...

Day 5: Muscle Group(s): None...

Day 6: Rest

Day 7: Rest

Next Week

Week 1

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	6 sets	4 reps	180s	30x0
2. Seated Dumbbell Shoulder Press using Neutral Grip ▶	3 sets	6 - 8 reps	120s	2110
3. Upright Cable Row سحب ترابيس كيبل - ترابيس سحب للأعلى - Upright Cable Row by Arabian Bodybuilding	3 sets	10 - 12 reps	60s	3110

Day 2

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	6 sets	4 reps	180s	21x0
2. Dumbbell Step-Up ▶	3 - 4 sets	6 - 8 reps	90s	3010
3. Barbell Hack Squat BARBELL HACK SQUAT HAMSTRINGS by Aesthetics Trainer	3 sets	10 - 12 reps	60s	2120

Day 4

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Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	6 sets	4 reps	180s	31x0
2. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	3 sets	6 - 8 reps	120s	2110
3. Cable Decline Fly ▶	3 sets	10 - 12 reps	60s	3020

Day 5

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Exercise	Sets	Reps	Rest	Notes
1. Gironda Sternum Chins ▶	6 sets	4 reps	180s	21x0 adjust the weight for required number of reps
2. Wide-Grip Seated Cable Row SEATED CABLE ROW - WIDE GRIP by Aesthetics Trainer	3 sets	6 - 8 reps	90s	30x0
3. Rope Straight Arm Pull Down rope straight arm pull-down لاتس سحب الحبل بأذرع ممدودة by Arabian Bodybuilding	3 sets	10 - 12 reps	60s	2020

Week 2

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	7 sets	3 reps	180s	30x0
2. Seated Dumbbell Shoulder Press using Neutral Grip ▶	4 sets	5 - 7 reps	120s	2110
3. Upright Cable Row سحب ترابيس كيبل - ترابيس سحب للأعلى - Upright Cable Row by Arabian Bodybuilding	3 sets	10 - 12 reps	60s	3110

Day 2

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	7 sets	3 reps	180s	21x0
2. Dumbbell Step-Up ▶	4 sets	5 - 7 reps	90s	3010
3. Barbell Hack Squat BARBELL HACK SQUAT HAMSTRINGS by Aesthetics Trainer	3 sets	10 - 12 reps	60s	2120

Day 4

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Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	7 sets	3 reps	180s	31x0
2. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	4 sets	5 - 7 reps	120s	2110
3. Cable Decline Fly ▶	3 sets	10 - 12 reps	60s	3020

Day 5

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Exercise	Sets	Reps	Rest	Notes
1. Gironda Sternum Chins ▶	7 sets	3 reps	180s	21x0 adjust the weight for required number of reps
2. Wide-Grip Seated Cable Row SEATED CABLE ROW - WIDE GRIP by Aesthetics Trainer	4 sets	5 - 7 reps	90s	30x0
3. Rope Straight Arm Pull Down rope straight arm pull-down لاتس سحب الحبل بأذرع ممدودة by Arabian Bodybuilding	3 sets	10 - 12 reps	60s	2020

Week 3

Day 1

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Exercise	Sets	Reps	Rest	Notes
1. Standing Barbell Military Press (AKA Overhead Press) ▶	8 sets	2 reps	180s	30x0
2. Seated Dumbbell Shoulder Press using Neutral Grip ▶	5 sets	4 - 6 reps	120s	2110

Day 2

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	8 sets	2 reps	210s	30x0
2. Dumbbell Step-Up ▶	5 sets	4 - 6 reps	90s	3010

Day 4

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Exercise	Sets	Reps	Rest	Notes
1. Dumbbell Bench Press ▶	8 sets	2 reps	180s	30x0
2. Barbell Incline Bench Press Incline Bench Press by ExperienceLifeMag	5 sets	4 - 6 reps	120s	2110

Day 5

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Exercise	Sets	Reps	Rest	Notes
1. Gironda Sternum Chins ▶	8 sets	2 reps	180s	21x0 adjust the weight for required number of reps
2. Wide-Grip Seated Cable Row SEATED CABLE ROW - WIDE GRIP by Aesthetics Trainer	5 sets	4 - 6 reps	90s	30x0

Strength and size by Nemanja

Workout Overview

Week 1

Week 1

Day 1

Day 2

Day 4

Day 5

Week 2

Day 1

Day 2

Day 4

Day 5

Week 3

Day 1

Day 2

Day 4

Day 5

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