Do 10 sets of 10 reps on two compound exercises -
Pick a weight of 50 - 60 % of your 1 rep max
Choose
In each pair of lifts; do one set of each lift followed by the next with no rest, complete 3 rounds of one pair of lifts then move on to the next pair. Rest 1 - 2 minutes every 2 sets.
Choose a weight for each lift that tests you to finish in the 6 - 12 range
Day 1 - Chest, Shoulders and triceps
Day 2 - Back and Biceps
Day 3 - Legs
Pick any compound lift e.g. bench press, shoulder press, deadlift, squats, bent over row
Use an olympic barbell and plates
Start at 1 rep max or 90% of 1 rep max and complete 1 - 3 reps
Then drop the weight by 10 kg and complete as many reps as you can
Keep dropping by 10 kg and do as many reps as you can for another 4 times
Do not rest at all during the whole drop set
Do 2 sets of the compound lift first at 50 % 1 Rep Max followed by 1 or 2 drop sets, rest 1 - 2 mins between each set.
Either incorporate this into your normal workout or
Do this on 2 - 3 chosen compound lifts for a complete workout
Pick any compound or isolation lift e.g - bench press, deadlift, pull ups, shoulder press, squats, bicep curl, tricep extension
Do 7 reps using only the first half of the normal range of motion
Do 7 reps using only the sencond half of the normal range of motion
Do 7 reps using the complete range of motion
Pick a weight at approx 50% of 1 rep max
Add this technique to any workout or pick 4 lifts and do 3 sets of each one for a complete workout
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