Posted by 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
- round 1. Super Sets (more information)
- round 2. Triple Sets and Giant Sets (more information)
- round 3. Drop Sets and Rest-Pause Sets
- round 4. Straight Sets 1 (low reps: 3-8)
- round 5. Straight Sets 2 (high reps: 15-20)
- round 6. Rest (one week)
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.
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- Dumbbell Bench Press 25, 20 / 10+11+12
- Incline Dumbbell Bench Press 9 / 6+5+16
- Dumbbell Flys 13+13+7
Rest-Pause Sets: Three maximal sets with 5-10- second rest between.
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- Lying French Press 21+4+3
- Dumbbell Kickback 19+8+7
- Bench Dip 26+11+10
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)
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- Lat Pull Down 20, 12 / 8+5+7
- One Arm T-Bar Row 12/12 // left 8+6+6 and right 8+7+8
- Dumbbell Shrug Rest-Pause Sets: 25+18+14
Rest-Pause Sets (Three maximal sets with 5-10- second rest between)
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- Barbell Curl 18+6+5
- Standing Dumbbell Curl 8+4+3
- Dumbbell Hammer Curl 10+5+4
- Barbell Wrist Curl 25+10+7
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)
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- Goblet Squat 20, 10 / DS 6+7+8
- Bulgarian Split Squat RPS left: 16+7+5 / right 20+7+5
- Dumbbell Sumo Squat RPS 20+8+6
- Standing Dumbbell Calf Raise DS + RPS 25+10 / 17+5…13+7…11+6
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)
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- Dumbbell Side Lateral Raise 25+12+8
- One Arm Dumbbell Lateral Raise left: 9+5+4 / right: 16+8+6
- Rear Lateral Raise 21+12+9
- Cable Rear Delt Flys 22+13+10
Rest-Pause Sets (warm-up + 3 maximal sets)
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- Ab Wheel Rollout 25+10+7
- Lying Leg Raise 18+8+5
- Incline Sit-Up 12+4+3
- Ball Crunch 25+16+12
Short static stretching (read more about it here)
The whole workout took 34 (3+27+4) minutes.
