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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 which increases your muscle tonus.
Training characteristics: Specific workout to increase Back muscle strength with Triceps pre-exhaustion
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. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10, 8, 6 reps | 90s | |
2. Cable Triceps Pressdown![]() | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10, 8, 6 reps | 90s | |
2. Cable Triceps Pressdown![]() | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10, 8, 6 reps | 90s | |
2. Cable Triceps Pressdown![]() | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Load: Increase by 10 to 20% in all exercises except Triceps exercises where you should increase by 5 to 15%
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. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10, 8, 6 reps | 90s | |
2. Cable Triceps Pressdown![]() | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10, 8, 6 reps | 90s | |
2. Cable Triceps Pressdown![]() | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10, 8, 6 reps | 90s | |
2. Cable Triceps Pressdown![]() | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Warning: Order of Triceps exercises changed
Load: Increase by 10 to 20% in all exercises except Triceps exercises where you should increase by 5 to 15%
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. Cable Triceps Pressdown![]() | 3 sets | 12, 10, 8 reps | 90s | |
2. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Cable Triceps Pressdown![]() | 3 sets | 12, 10, 8 reps | 90s | |
2. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Cable Triceps Pressdown![]() | 3 sets | 12, 10, 8 reps | 90s | |
2. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Load: Increase by 10 to 20% in all exercises except Triceps exercises where you should increase by 5 to 15%
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. Cable Triceps Pressdown![]() | 3 sets | 12, 10, 8 reps | 90s | |
2. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Cable Triceps Pressdown![]() | 3 sets | 12, 10, 8 reps | 90s | |
2. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Cable Triceps Pressdown![]() | 3 sets | 12, 10, 8 reps | 90s | |
2. Barbell Lying Triceps Extension (Skullcrusher) | 3 sets | 10 reps | 90s | Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore). |
3. Smith Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
4. Smith Machine Close-Grip Bench Press | 3 sets | 12, 10, 8 reps | 90s | |
5. Decline Barbell Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
6. Incline Smith Machine Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | |
7. Dumbbell Flys![]() | 3 sets | 12, 10, 8 reps | 90s |
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