My Six Days A Week Rest-Pause Set Workouts
I am now going to concentrate on weight training. When snow and ice are away, I add some aerobic activity in form of biking.
Basics
1. Muscle groups
- thighs
- shoulders
- arms
- calves and abs
- back
- chest
2. Frequency
- I train with weights six days in a row and then keep one day off.
3. Systems
4. Reps and rests
- I try to choose in each exercise a weight, which permits to do 10-15 moderate slow continuous tension reps in the first part of the rest-pause system
- my two rest-pauses per exercise are about 10 seconds
- I do all the three parts to a muscular failure and then move to the next exercise
Workouts
DAY 1 (Monday) – Thighs
- Single Leg Extension (Total Gym 1000 + barbell as an additional resistance)
- Sissy Squat (barbell plate as an additional resistance)
- Bulgarian Split Squat (only bodyweight)
- Dumbbell Hamstrings Curl (a raised bench and one dumbbell)
- Dumbbell Straight Leg Deadlift (I do concentrate on hamstrings, not lower back)
- Goblet Squat (a set with three different weights=two drop sets)
DAY 2 (Tuesday) – Shoulders
- Barbell Front Raise (I lift the barbell only to the shoulder level, not higher)
- Cable One Arm Front Raise (Total Gym 1000 + barbell plates)
- Dumbbell Lateral Raise (elbows are a little bit bent)
- Cable One Arm Lateral Raise (Total Gym 1000 + barbell plates)
- Cable Reverse Fly ( Total Gym 1000)
- Dumbbell Rear Lateral Raise (elbows are a little bit bent)
DAY 3 (Wednesday) – Arms
- Seated Incline Dumbbell Curl (angle of the bench about 60 degrees)
- Dumbbell Incline Bench Kick Back (angle of the bench about 60 degrees)
- Barbell Curl
- EZ Bar French Press
- Standing Dumbbell Curl
- Bench Dip
- Reverse Grip Barbell Curl
- Barbell Wrist Curl
DAY 4 (Thursday) – Calves and abs
- Standing Dumbbell Calf Raise (3 different weights with rest-pauses+2 drop sets)
- Ab Wheel Rollout
- Lying Leg Raise (ankle weights)
- Ball Crunch
DAY 5 (Friday) – Back
- Lat Pull Down (Total Gym 1000 + barbell)
- One Arm T-Bar Row
- One Arm Dumbbell Row
- Chest Supported Dumbbell Row (angle of the bench about 30 degrees)
- Dumbbell Shrug
DAY 6 (Saturday) – Chest
- Incline Dumbbell Flys (angle of the bench about 30 degrees)
- Incline Dumbbell Bench Press (angle of the bench about 30 degrees / drop sets)
- Dumbbell Flys (elbows are a little bit bent)
- Dumbbell Bench Press (drop sets)
- Push-Up (rest-pause + drop sets)
DAY 7 (Sunday) – Off