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)
Bar Bench press
1 min rest
Incline bench dumbbell flyes
4 sets
1 min rest
INCLINE DUMBBELL CHEST PRESS
1 min rest
Pec Deck Machine
4 sets
1 min rest
Cable crossover
4 sets
1 min rest
Triceps pushdown in T bar
1 min rest
Ez-bar skullcrusher
4 sets
1 min rest
ONE ARM TRICEP EXTENSION
4 sets
15 reps
Wide-bar pull down
1 min rest
Seated Cable Row
1 min rest
Wide-bar pull down
3 sets
1 min rest
STANDING ONE-ARM DUMBBELL ROW
3 sets
1 min rest
Dumbbell pullover
3 sets
1 min rest
Alternating dumbbell biceps curls
1 min rest
Barbell curls
4 sets
1 min rest
Dumbbell concentration curl
4 sets
15 reps
Seated machine leg extension
1 min rest
Seated Leg Press
1 min rest
HALF BARBELL SQUAT
3 sets
1 min rest
Lying leg curl
1 min rest
One leg lying leg curl
3 sets
15 reps
MACHINE CALF RAISES
1 min rest
Barbell seated shoulder press
1 min rest
Side lateral raise
4 sets
1 min rest
ONE ARM PULLEY FRONT RAISES
4 sets
1 min rest
Dumbbell shoulder press
1 min rest
BENT OVER CABLE REVERSE FLYES
4 sets