My 2019 Workouts – Part 3

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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

  1. Single Leg Extension (Total Gym 1000 + barbell as an additional resistance)
  2. Sissy Squat (barbell plate as an additional resistance)
  3. Bulgarian Split Squat (only bodyweight)
  4. Dumbbell Hamstrings Curl  (a raised bench and one dumbbell)
  5. Dumbbell Straight Leg Deadlift (I do concentrate on hamstrings, not lower back)
  6. Goblet Squat (a set with three different weights=two drop sets)

DAY 2 (Tuesday) – Shoulders

  1. Barbell Front Raise (I lift the barbell only to the shoulder level, not higher)
  2. Cable One Arm Front Raise (Total Gym 1000 + barbell plates)
  3. Dumbbell Lateral Raise (elbows are a little bit bent)
  4. Cable One Arm Lateral Raise (Total Gym 1000 + barbell plates)
  5. Cable Reverse Fly ( Total Gym 1000)
  6. Dumbbell Rear Lateral Raise (elbows are a little bit bent)

DAY 3 (Wednesday) – Arms

  1. Seated Incline Dumbbell Curl (angle of the bench about 60 degrees)
  2. Dumbbell Incline Bench Kick Back (angle of the bench about 60 degrees)
  3. Barbell Curl
  4. EZ Bar French Press
  5. Standing Dumbbell Curl
  6. Bench Dip
  7. Reverse Grip Barbell Curl
  8. Barbell Wrist Curl

DAY 4 (Thursday) – Calves and abs

  1. Standing Dumbbell Calf Raise (3 different weights with rest-pauses+2 drop sets)
  2. Ab Wheel Rollout
  3. Lying Leg Raise (ankle weights)
  4. Ball Crunch

DAY 5 (Friday) – Back

  1. Lat Pull Down (Total Gym 1000 + barbell)
  2. One Arm T-Bar Row
  3. One Arm Dumbbell Row
  4. Chest Supported Dumbbell Row (angle of the bench about 30 degrees)
  5. Dumbbell Shrug

DAY 6 (Saturday) – Chest

  1. Incline Dumbbell Flys (angle of the bench about 30 degrees)
  2. Incline Dumbbell Bench Press (angle of the bench about 30 degrees / drop sets)
  3. Dumbbell Flys (elbows are a little bit bent)
  4. Dumbbell Bench Press (drop sets)
  5. Push-Up (rest-pause + drop sets)

DAY 7 (Sunday) – Off

 

 

 

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