I liked my routine today so much, I wanted to share it with you all. I'm trying to take a break from lifting heavy so often, so this workout was focused on getting pumped & to completely fatigue the muscle. The routine incorporates drop sets & super sets, which will be labeled ds & ss.
Warm-up- 3 sets of jack knife crunches ss with shoulder cuff warm-up (usually use a cable), taking 1 min rest between sets. After those 3 sets, I do 21 reps on a lat pull-down machine to really get the back muscles warmed up.
Back- I started my routine off with 2 sets of pull-ups for 15 reps. Next exercise is lat pull-down ss with tbar rows. Did 4 sets 15, 12, 7, 7 reps ss with 8-10 reps on tbar rows taking 2 mins of rest between sets. Did a 5th set of pull-downs using ds 4 reps each time I dropped weight until I couldn't do anymore. Took a 2 min rest & did a 5th set on tbar row using ds, but only dropped weight once & did until fatigued.
Biceps- my arms were pretty fatigued by this point, so I kept it short & sweet. First exercise I do single arm concentration hammer curls. I do 3 sets & on each set is kind of like a ss, but just keep using same weight & rotating arms until fatigued. I started off with a weight I could do 10 reps & last 2 sets with a weight I could do 7 to 8 reps. Next, was preacher curl machine. I did 2 ds, until I couldn't do anymore. Finished my workout with 1 set of lat pull down machine using ds until I could do no more.
If anyone tries this out, please let me know what ya think!
Warm-up- 3 sets of jack knife crunches ss with shoulder cuff warm-up (usually use a cable), taking 1 min rest between sets. After those 3 sets, I do 21 reps on a lat pull-down machine to really get the back muscles warmed up.
Back- I started my routine off with 2 sets of pull-ups for 15 reps. Next exercise is lat pull-down ss with tbar rows. Did 4 sets 15, 12, 7, 7 reps ss with 8-10 reps on tbar rows taking 2 mins of rest between sets. Did a 5th set of pull-downs using ds 4 reps each time I dropped weight until I couldn't do anymore. Took a 2 min rest & did a 5th set on tbar row using ds, but only dropped weight once & did until fatigued.
Biceps- my arms were pretty fatigued by this point, so I kept it short & sweet. First exercise I do single arm concentration hammer curls. I do 3 sets & on each set is kind of like a ss, but just keep using same weight & rotating arms until fatigued. I started off with a weight I could do 10 reps & last 2 sets with a weight I could do 7 to 8 reps. Next, was preacher curl machine. I did 2 ds, until I couldn't do anymore. Finished my workout with 1 set of lat pull down machine using ds until I could do no more.
If anyone tries this out, please let me know what ya think!
