man
intermediate
1 h 20 min
Strength and toning training plans
Muscle mass gain based in eccentric training and muscular fatigue
Goal
4 seconds of concentric phase, 2 seconds of eccentric phase. Increase the weight in each set. Then, without rest, 10 reps more. (+1= In the last set, Do as much reps as you can, put less weight 3 sets more) (Descending set)
Page
1/3
Bar Bench press
1
rest min.
Incline bench dumbbell flyes
4
Sets
1
rest min.
INCLINE DUMBBELL CHEST PRESS
1
rest min.
Pec Deck Machine
4
Sets
1
rest min.
Cable crossover
4
Sets
1
rest min.
Triceps pushdown in T bar
1
rest min.
Ez-bar skullcrusher
4
Sets
1
rest min.
ONE ARM TRICEP EXTENSION
4
Sets
15
repeticiones
0
rest sec.
Wide-bar pull down
1
rest min.
Page
2/3
Seated Cable Row
1
rest min.
Wide-bar pull down
3
Sets
1
rest min.
STANDING ONE-ARM DUMBBELL ROW
3
Sets
1
rest min.
Dumbbell pullover
3
Sets
1
rest min.
Alternating dumbbell biceps curls
1
rest min.
Barbell curls
4
Sets
1
rest min.
Dumbbell concentration curl
4
Sets
15
repeticiones
0
rest sec.
Seated machine leg extension
1
rest min.
Seated Leg Press
1
rest min.
Page
3/3
HALF BARBELL SQUAT
3
Sets
1
rest min.
Lying leg curl
1
rest min.
One leg lying leg curl
3
Sets
15
repeticiones
0
rest sec.
MACHINE CALF RAISES
1
rest min.
Barbell seated shoulder press
1
rest min.
Side lateral raise
4
Sets
1
rest min.
ONE ARM PULLEY FRONT RAISES
4
Sets
1
rest min.
Dumbbell shoulder press
1
rest min.
BENT OVER CABLE REVERSE FLYES
4
Sets
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