Muscle Growth

New workout program!

Your program now contains 5 workouts per week, in which all of them are Strength-based.

Short tips:

  • Schedule: Whole body
  • 2 – 4 min recovery time between SETS
  • You are going to track your progress through strong.app https://www.strong.app/
  • Make sure to start your workout in the right way (warm up sets)
  • Rep reminder: 4 – 6 At least 4, not more than 6 reps
  • Rep reminder: 8 – 10 At least 8, not more than 10 reps
  • Don’t forget to stretch after each workout
WARM UP FOR THE FIRST EXERCISE ONLY

1

Light weight

50% of the weight you can lift – 12 reps

Rest 60 sec

2

Rest 60 sec

Same weight 10 reps – tempo is faster than the first set

3

Rest 60 sec

Add more weight (75% of the weight you can lift) – 4 reps

4

Rest 60 sec

Add more weight (90% of the weight you can lift) – 1 rep

This is your warm-up. Once you finish these 4 sets, continue to 3 working sets. This is just for the first exercise.

Rest of the workout is 3 sets each exercise.

Ok, I’m In! What’s Next?

Choose Your Program

Workout Schedule

Workout Number 1
1
Incline Bench Press - Barbell
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Incline Bench Press - Dumbbell
Set: 3 Rep: 8-10
Exercise Video
Watch full workout video
3
Flat Bench Press – Barbell
Set: 3 Rep: 5
Exercise Video
Watch full workout video
4
Face Pull - rope
Set: 3 Rep: 8-10
Exercise Video
Watch full workout video
5
Face Pull - rope 5
Set: 3 Rep: 8-10
Exercise Video
Watch full workout video
6
Face Pull - rope 6
Set: 3 Rep: 8-10
Exercise Video
Watch full workout video
Workout Number 1
1
Incline Bench Press - Barbell
Equipment: Dumbbell
Exercise Video
Watch full workout video
2
Incline Bench Press - Dumbbell
Set: 3 Rep: 8-10
Exercise Video
Watch full workout video
3
Flat Bench Press – Barbell
Set: 3 Rep: 5
Exercise Video
Watch full workout video
4
Face Pull - rope
Set: 3 Rep: 8-10
Exercise Video
Watch full workout video
5
Face Pull - rope 5
Set: 3 Rep: 8-10
Exercise Video
Watch full workout video
6
Face Pull - rope 6
Set: 3 Rep: 8-10
Exercise Video
Watch full workout video

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