Experience
Free personalized workout plan
By Pedro Bernandes
Experience
Days per week
Time
Morphological gains. Increase in muscle fibers by fiber ripping and muscle exhaustion (do the exercise untill you can not contract the muscles anymore). Just one exercise for the legs because us
Show More
Source
Equipment
Barbell, Bodyweight, Cable, Machine, Smith MachineAverage Exertion
Average Cardio Intensity
Workout Type
Experience
Time
Goals
Morphological gains. Increase in muscle fibers by fiber ripping and muscle exhaustion (do the exercise untill you can not contract the muscles anymore). Just one exercise for the legs because us
Show More
Equipment
Barbell, Bodyweight, Cable, Machine, Smith MachineAvg Exertion
Workout Type
Avg Cardio Intensity
Source
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Smith Machine Squat | 3 sets | 14, 12, 10 reps | 90s | -70/75/80% 1RM
-2/3 speed |
2. Seated Cable Row![]() | 3 sets | 12, 10, 8 reps | 90s | -70/75/80% 1RM
-2/3 speed |
3. Vertical Traction![]() | 3 sets | 12, 10, 8 reps | 90s | -70/75/80% 1RM
-2/3 speed |
4. Close-Grip Bench Press![]() | 3 sets | 12, 10, 8 reps | 90s | -70/75/80% 1RM
-2/3 speed |
5. Lever Chest Press![]() | 3 sets | 12, 10, 8 reps | 90s | -70/75/80% 1RM
-2/3 speed |
6. Cable Lateral Raise![]() | 3 sets | 10, 8, 6 reps | 90s | -70/75/80% 1RM
-2/3 speed |
7. Crunches![]() | 3 sets | 14, 12, 10 reps | 90s | -70/75/80% 1RM
-2/3 speed |
8. Hyperextension![]() | 3 sets | 14, 12, 10 reps | 90s | -70/75/80% 1RM
-2/3 speed |
See More Similar Workouts
See More More Workouts by Pedro Bernandes
See More Similiar full body workouts
See More Workouts with similar equipment
See More 1 day workouts that are 88 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.