Experience
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: Full body workout to increase major muscle intra and inter coordination for specific tasks and muscles for Snowboard.
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 Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Load: Increase by 10 to 20% in all exercises except shoulder 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 Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Load: Increase by 10 to 20% in all exercises except shoulder 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 Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Load: Increase by 10 to 20% in all exercises except shoulder 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 Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Machine Squat | 3 sets | 14, 12, 10 reps | 60s | |
2. Smith Machine Calf Raise | 3 sets | 12, 10, 8 reps | 60s | |
3. Seated Leg Curl | 3 sets | 12, 10, 8 reps | 60s | |
4. Thigh Abductor | 3 sets | 12, 10, 8 reps | 60s | |
5. Thigh Adductor![]() | 3 sets | 12, 10, 8 reps | 60s | |
6. Lat Pulldown | 3 sets | 12, 10, 8 reps | 60s | |
7. Smith Bench Press | 3 sets | 12, 10, 8 reps | 60s | |
8. Dumbbell Lateral Raise![]() | 3 sets | 12, 10, 8 reps | 60s | |
9. Plank | 3 sets | 60, 50, 40s | 60s | |
10. Russian Twist![]() | 3 sets | 14, 12, 10 reps | 60s | Each side, with no rest between. |
11. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 60s |
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