Muscle-mass workout with negatives and fatigue – intermediate

strength trainingIntermediateMenUpdated 27/02/2026

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Goal

Build strength and muscle mass through progressive training and good technique. Intermediate workout: strength training: increase of mass muscle to base of negative reps and fatigue muscle.. Include a warm-up, the main training block and a final cool-down to support recovery. Prioritize technique, respect recovery periods and adapt the load to your level.

Workout plan

Barbell bench press

#1Intermediate

Barbell bench press

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Fly of chest with dumbbells on an incline bench

#2Intermediate

Fly of chest with dumbbells on an incline bench

4 sets4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Chest press with dumbbells on an incline bench

#3Intermediate

Chest press with dumbbells on an incline bench

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Fly on a machine pec deck

#4Intermediate

Fly on a machine pec deck

4 sets4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Crossovers of chest standing with a cable machine incline

#5Intermediate

Crossovers of chest standing with a cable machine incline

4 sets4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Triceps extension standing with a cable machine

#6Intermediate

Triceps extension standing with a cable machine

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Triceps extension with barbell Z on a flat bench

#7Intermediate

Triceps extension with barbell Z on a flat bench

4 sets4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Triceps extension one-arm with a cable machine

#8Intermediate

Triceps extension one-arm with a cable machine

4 sets15 repswithout rest between arms.

Pulldown in cable machine high grip wide prone

#9Intermediate

Pulldown in cable machine high grip wide prone

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Horizontal row seated with a cable machine

#10Intermediate

Horizontal row seated with a cable machine

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Pulldown to the back of the neck in cable machine high seated

#11Intermediate

Pulldown to the back of the neck in cable machine high seated

3 sets4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Row with dumbbell one-arm standing

#12Intermediate

Row with dumbbell one-arm standing

3 sets¡¡¡in barbell!!! 4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Pullover with dumbbell on a flat bench

#13Intermediate

Pullover with dumbbell on a flat bench

3 sets

Biceps curl alternating standing with dumbbells and twist

#14Intermediate

Biceps curl alternating standing with dumbbells and twist

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Biceps curl with barbell straight standing underhand grip

#15Advanced

Biceps curl with barbell straight standing underhand grip

4 sets4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Biceps curl with dumbbell supported in the thigh

#16Intermediate

Biceps curl with dumbbell supported in the thigh

4 sets15 repswithout rest between arms

Leg extension on a machine

#17Intermediate

Leg extension on a machine

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Press horizontal on a machine

#18Intermediate

Press horizontal on a machine

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Half squat with barbell

#19Intermediate

Half squat with barbell

3 sets4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Hamstring curl with machine

#20Intermediate

Hamstring curl with machine

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Hamstring curl single-leg with machine

#21Intermediate

Hamstring curl single-leg with machine

3 sets15 repswithout rest between legs.

Calf raise standing on a machine

#22Intermediate

Calf raise standing on a machine

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Front shoulder press with barbell seated with backrest

#23Intermediate

Front shoulder press with barbell seated with backrest

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Lateral shoulder raise with dumbbells

#24Intermediate

Lateral shoulder raise with dumbbells

4 sets4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Front raise of one shoulder standing with a cable machine

#25Intermediate

Front raise of one shoulder standing with a cable machine

4 sets¡¡¡to two arms grip RECTO!!! 4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Shoulder press with dumbbells seated with support

#26Intermediate

Shoulder press with dumbbells seated with support

4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.

Fly reverse with cable incline machine forward

#27Intermediate

Fly reverse with cable incline machine forward

4 sets4 segundos negativa, 2 positiva. to the realizar the repeticiones, step down weight and do 10 of bombeo.