Free personalized workout plan

Supersets for size and strength

By Nemanja Matovic

Experience
Advanced (3+ years)
Time
53 minutes/day | 3 days/week | 3 weeks
Good for
Men's Build Muscle, Men's Fat Loss, Men's Gain Strength
Equipment
Barbell, Cable, Dumbbell, Machine, Other, Pull up bar
Description

So this program will consist of 3 days(monday,tuesday work days, wednesday rest, thursday work, friday rest, saturday repeat) and you will train muscle groups every 4-5 days. That will lead to supercompensation and constant growth and development of muscles. It's very important to have a good nutrition and decent sleep, additional supplements are always welcome. Every exercise will be done with the tempo noted bellow. Stay in the same rep/set bracket and add weight every week for all exercises. Keep doing it for 3-4 cycles, than drop the volume by 40% for a week. After that you can go repeat 1-2 more times,or change the program.

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Workout Overview

Week 1

Day 1: Legs and abs

Day 2: Shoulders and chest

Day 3: Rest

Day 4: Back

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1


Legs and abs

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ExerciseSetsRepsRest
Circuit1A. Crossed-Arm Barbell Front Squat
Crossed-Arm Barbell Front Squat

A1 32x0 Rest 10 seconds before A2
44 - 660s
1B. Narrow Stance Hack Squats
Narrow Stance Hack Squats demonstrationPlay Narrow Stance Hack Squats demonstration

A2 5010 Rest 10 seconds before A3
46 - 860s
1C. 45 Degree Leg Press
45 Degree Leg Press demonstrationPlay 45 Degree Leg Press demonstration

A3 2010 Rest 180 seconds before repeating a cycle.
412 - 1560s
2. Kneeling Cable Crunch
Kneeling Cable Crunch
310 - 1560s
3. Suitcase Dumbbell Carry
Suitcase Dumbbell Carry demonstrationPlay Suitcase Dumbbell Carry demonstration

Use weight in only one hand, than switch it after 30 seconds.
36060s

Shoulders and chest

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ExerciseSetsRepsRest
Circuit1A. Barbell Incline Bench Press
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration

A1 32x0 Rest 10 seconds before A2
44 - 6180s
1B. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press

A2 3120 Rest 10 seconds before A3
46 - 8180s
1C. Seated Bradford/Rocky Presses
Seated Bradford/Rocky Presses

A3 2010 Rest 180 seconds before repeating a cycle.
410 - 12180s
2. Dips
Dips demonstrationPlay Dips demonstration

2110 Use weight if you feel like you can do more reps than prescribed.
48 - 12120s

ExerciseSetsRepsRest
Circuit1A. Neutral-Grip Pullup
Neutral-Grip Pullup demonstrationPlay Neutral-Grip Pullup demonstration

A1 22x0 Rest 10 seconds before A2
44 - 6180s
1B. One-Arm Bent-Over Dumbbell Row
One-Arm Bent-Over Dumbbell Row demonstrationPlay One-Arm Bent-Over Dumbbell Row demonstration

A2 31x0 Rest 10 seconds before A3
46 - 8180s
1C. Incline Bench Barbell Row
Incline Bench Barbell Row demonstrationPlay Incline Bench Barbell Row demonstration

A3 2110 Rest 180 seconds before repeating a cycle.
410 - 12180s
2. Seated Row Using Rope
Seated Row Using Rope demonstrationPlay Seated Row Using Rope demonstration

40x0
410 - 12120s

Date Created: 12/16/2018, UTC


Last Updated: 8/17/2020, UTC

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