My Straight Sets With Low Reps Workouts

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After one round (about one week) with drop and rest-pause sets, I’ll start tomorrow four straight sets with low reps 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. Thursday 29th November 2018 – Chest and triceps

Dynamic stretching (read more about it here)

Chest: 2-3 warm-up sets // 4 maximal sets with 3 minutes rests

Dumbbell Bench Press 9, 8 and 7  //  7, 7, 7 and 5
Incline Dumbbell Bench Press 9 and 7  //  5, 5, 5 and 5

Triceps: 2 warm-up sets // 4 maximal sets with 2 minutes rests

Lying French Press 9 and 7  //  8, 7, 7 and 7

Short static stretching (read more about it here)

The whole workout took 62 (3+55+4) minutes.

2. Sunday 2nd December 2018 – Back and biceps

Dynamic stretching (read more about it here)

Back: 2-3 warm-up sets // 4 maximal sets with 3 and 1.5 minutes rests

Lat Pull Down 9, 7 and 5  //  5, 5, 5 and 5
One Arm Dumbbell Row 9/9 and 7/7  //  7/7, 7/7, 7/7 and 7/7

Biceps: 2 warm-up sets // 4 maximal sets with 2 minutes rests

Barbell Curl 9 and 7 // 7, 7, 7 and 6

Short static stretching (read more about it here)

The whole workout took 64 (3+57+4) minutes.

3. Wednesday 5th December 2018 – Legs

Dynamic stretching (read more about it here)

Upper Legs: 2-3 warm-up sets // 4 maximal sets with 3 and 1.5 minutes rests

Goblet Squat 9, 7 and 5  //   5, 4, 4 and 4
Dumbbell Split Squat 9 /9 and 7/7  // 10/10, 10/10, 10/10 and 10/10

Lower Legs: 2 warm-up sets // 4 maximal sets with 2 minutes rests

Standing Dumbbell Calf Raise 12 and 10 //  10, 10, 10 and 10

Short static stretching (read more about it here)

The whole workout took 66 (4+57+5) minutes.

4. Friday 7th December 2018 – Delts and abs

Dynamic stretching (read more about it here)

Delts: 2-3 warm-up sets // 4 maximal sets with 3 minutes rests

Seated Military Press 9, 7 and 5 // 7, 7, 7 and 7
Seated Bent Over Dumbbell Row 9 and 7 // 9, 9, 9 and 9

Abs: 4 maximal slow rep sets with 2 minutes rests

Ab Wheel Rollout 8, 7, 6 and 5
Lying Leg Raise 7, 6, 5 and 4

Short static stretching (read more about it here)

The whole workout took 66 (4+58+4) minutes.

 

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