My Drop Set and Rest-Pause Set Workouts

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After one round (about one week) with super sets and second with triple and giant sets, I’ll start today four drop or rest-pause workouts.

Basics

1. Muscle groups

  • chest and triceps
  • back, biceps and forearms
  • legs (upper and lower)
  • side and rear delts and abs

2. Frequency

  • I train with weights every other or third day and keep after the fourth workout (a round) three rest days

3. Systems

4. Reps and rests

  • at least 3 or at most 20 reps
  • rounds 1-3: 10-60/120 seconds and rounds 4-5: 2-4 minutes

1. Monday 19th November 2018 – Chest and triceps

Dynamic stretching (read more about it here)

Drop Sets:  I load three pairs of dumbbells (light, medium and heavy). With the light and medium ones, I’ll do warm-up sets and then maximal sets with the heavy+medium+light ones without any rests.

Rest-Pause Sets: Three maximal sets with 5-10- second rest between.

Short static stretching (read more about it here)

The whole workout took 36 (3+29+4) minutes.

2. Wednesday 21th November 2018 – Back, biceps and forearms

Dynamic stretching (read more about it here)

Drop Sets and Rest-Pause Sets (warm-up + 3 maximal sets)

Rest-Pause Sets (Three maximal sets with 5-10- second rest between)

Short static stretching (read more about it here)

The whole workout took 43 (3+36+4) minutes.

3. Friday 23th November 2018 – Legs

Dynamic stretching (read more about it here)

Drop Sets and Rest-Pause Sets (warm-up + 3 maximal sets)

Short static stretching (read more about it here)

The whole workout took 34 (4+25+5) minutes.

4. Monday 26th November 2018 – Side and rear delt and abs

Dynamic stretching (read more about it here)

Rest-Pause Sets (warm-up + 3 maximal sets)

Rest-Pause Sets (warm-up + 3 maximal sets)

Short static stretching (read more about it here)

The whole workout took 34 (3+27+4) minutes.

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