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Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and balance.
Training characteristics: Muscles involved in the Bench Press to increase muscle intra and inter coordination.
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2 and 3 Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Load: Increase by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10%
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2 and 3 Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Load: Increase by decreasing rest to 60''
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2 and 3 Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Load: Increase by 10 to 20% in all exercises except shoulder and triceps exercises where you should increase by 5 to 10%
Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)
Rest between workouts: 24 to 48 hours
Increase load on 2 and 3 Set.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
2. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
3. Decline Smith Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
4. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s | |
5. Cable Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
6. EZ Bar Back Of The Head Lying Tricep Extension![]() | 3 sets | 10, 8, 6 reps | 90s | |
7. Seated Dumbbell Arnold Press![]() | 3 sets | 10, 8, 6 reps | 90s | |
8. Upright Barbell Row![]() | 3 sets | 12, 10, 8 reps | 90s | |
9. Barbell Front Raise | 3 sets | 10, 8, 6 reps | 90s |
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