My Eight Seconds Reps Workouts

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I am just now in the midst of the fourth round of my six times a week muscle-building program.

Day 1. Chest A and back A

Day 2. Thighs A and calves A

Day 3. Shoulders A, triceps A and biceps A

Day 4. REST

Day 5. Chest B and back B

Day 6. Thighs B and calves B

Day 7. Shoulders B, triceps B and biceps B

Day 8. REST

I am using continuous tension (time under tension) during every rep, which takes eight seconds to perform. For example, in dumbbell bench press, I am counting to four when lowering the weights, for two when pausing, and for two also when raising. If I am not listening to music, my wall clock (in the picture above) has a loud enough tick.

I am doing this way for all my reps. When the set is done to positive failure, I rest as long as it takes to equalize my breath and pulse, in other words, 3-5 minutes. Then I add some weight.

My workout consists only of 3-5 sets per muscle group.

Workouts last 35-45 minutes.

I’ll try to add at least one rep to every set until I’ll reach the maximal planned number. After it, I’ll add some weight.

 DAY 1

Dumbbell Chest Press, 12-15, 8-11, 4-7 plus two drop sets

One Arm T-Bar Row, 12-15 / 12-15, 8-11 / 8-11, 4-7/4-7 plus two drop sets for both hands (tempo: up 2+2 and down 4 seconds)

DAY 2

Jefferson Squat, 13-14, 11-12, 9-10, 7-8 and 5-6 (tempo: up 2 and down 4+2 seconds)

Dumbbell Standing Calf Raise, 20-25, 15-19 and 10-14 (tempo: up 2+2 and down 4 seconds)

DAY 3

Lateral Raises, 20-25, 15-19 and 10-14 (tempo: up 2+2 and down 4 seconds)

EZ Bar Triceps Extension, 14-16, 11-13 and 8-10 (tempo: down 4+2 and up 2 seconds)

Barbell Curl, 12-14, 9-11 and 6-8 (tempo: up 2+2 and down 4 seconds)

DAY 5

Incline Dumbbell Press, 12-15, 8-11, 4-7 plus two drop sets (tempo: down 4+2 and up 2 seconds)

Lat Pulldown, I do Lat Pulldown with Total Gym 1000 a barbell as additional weight, 12-15, 8-11, 4-7 plus two drop sets (tempo: down 4 and up 2+2 seconds)

DAY 6

Bulgarian Split Squat, 13-15, 10-12, 7-9 and 4-6 (tempo: down 4+2 and up 2 seconds)

Dumbbell Standing Calf Raise, 20-25, 15-19 and 10-14 (tempo: up 2+2 and down 4 seconds)

DAY 7

Gable Rear Delt Fly, I use Total Gym 1000 in Gable Rear Delt Fly. 13-15, 10-12 and 7-9 (tempo: down 2+2 and up 4 seconds)

Bench Dips, I use additional plates in the backpack on my chest. 3 x 7-10 (tempo: down 4+2 and up 2 seconds)

Dumbbell Hammer Curl, 12-14, 9-11 and 6-8 (tempo: up 2+2 and down 4 seconds)

 

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