My Straight Sets With High Reps Workouts

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After one round (about one week) with low reps sets, I’ll start tomorrow four straight sets with high 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.  Tuesday 11th December 2018 – Chest and triceps

Dynamic stretching (read more about it here)

Chest: 1 warm-up set // 4 maximal sets with 3 minutes rests

Dumbbell Bench Press 20 // 20, 19, 16 and 14
Incline Dumbbell Bench Press 20 // 19, 18, 16 and 16

Triceps: 1 warm-up set // 4 maximal sets with 2 minutes rests

Lying French Press 20 // 18, 16, 14 and 13

Short static stretching (read more about it here)

The whole workout took 51 (3+44+4) minutes.

2. Friday 14th December 2018 – Back and biceps

Dynamic stretching (read more about it here)

Back: 1 warm-up set // 4 maximal sets with 3 and 1.5 minutes rests

Lat Pull Down 18 // 17, 14, 12 and 11
One Arm Dumbbell Row 20/20 // 17/17, 15/15, 14/14 and 13/13

Biceps: 1 warm-up set // 4 maximal sets with 2 minutes rests

Barbell Curl 20 // 17, 14, 13 and 12

Short static stretching (read more about it here)

The whole workout took 57 (3+50+4) minutes.

3. Monday 17th December 2018 – Legs

Dynamic stretching (read more about it here)

Upper Legs: 1 warm-up set // 4 maximal sets with 4 and 2 minutes rests

Goblet Squat 20 // 20, 18, 15 and 15
Dumbbell Split Squat 20/20 // 18/18, 16/16, 13/13 and 11/11

Lower Legs: 1 warm-up set // 4 maximal sets with 2 minutes rests

Standing Dumbbell Calf Raise 20 // 20, 17, 16 and 15

Short static stretching (read more about it here)

The whole workout took 67 (4+58+5) minutes.

I managed to get my legs so sore, that I had to delete the fourth workout below. I’ll keep a Christmas pause until the beginning of 2019.

4. Delts and abs

Dynamic stretching (read more about it here)

Delts: 1 warm-up set // 4 maximal sets with 3 minutes rests

Seated Military Press
Seated Bent Over Dumbbell Row

Abs: 4 maximal sets with 2 minutes rests

Ab Wheel Rollout
Lying Leg Raise

Short static stretching (read more about it here)

The whole workout takes 60-70 minutes.

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