EZ curl bar into press 4×10. 5. The last three exercises are your assistant work to help you focus on the secondary muscles. Day 2 – Off Day 3 Pause at the top of the lift. Breathe out during the effort. train chest, rest 60 seconds, train back, rest 60 seconds, train chest, rest 60 seconds, etc.) Back. This is fine. Your arms should go no higher than parallel with the shoulders. Even so, this 4-day barbell only workout is full of exercises that can be done from home. When you superset, you’d spend those 60 to 90 seconds of rest doing a different exercise, ideally one for an opposing muscle group. Examples: Flat Barbell Bench, Barbell Row, Seated Cable Row (both back movements using a pronated grip with the width the exact same as bench press) Reps: 3; Load: 80% of 1RM; Rest: 60 seconds between supersets (i.e. A pulling movement’s one rep max is rarely known, or performed, so it is best to load these according to the sets/reps required. Dumbbell bench press 3×10 4b. TRX hanging rows 3×10. Then go heavy and rest for 3 minutes between sets. C1. The exercise selection here was constrained to movements that most people would find doable. A T2 horizontal push, close grip bench press, would be super-set with a row and a T2 vertical push, maybe an overhead press, would be super-set with pull ups or lat pull downs. Crossovers: Ultra slow rep timing with 2 second pause and squeeze at the top of the movement. That might lead you to, … Lift the barbell straight up toward the chin, leading with the elbows and keeping the bar close to the body. Ensure your body is getting enough protein, calories, and sleep so it can make the most of the off time.It’s also highly beneficial to work on mobility through stretching, foam rolling or yoga. Day 5: Back and Bis. You'll flip the other days as well. The key on off days is to relax, recover and regenerate. This Is What You Do On Off Days. WHY IT WORKS: Another simple yet challenging movement, the dumbbell row stabilizes and strengthens your back and biceps. Barbell Bent-Over Overhand-Grip Row: 3 … Superset 2 2a. Slightly less is OK. Superset 4 4a. Lower it and repeat on the other side. Superset 3 3a. Just do 1-2 sets of 5 reps and then get to it. Barbell upright row: 4 sets of 12, 10, 8, 6 (Tip: Keep the barbell close to your body as you lift and lower the weight.) Every second week superset bench press and dumbbell flys. Pull the bar up to touch your sternum, then lower under control. Alternating arm dumbbell front raise: 4 sets of 10, 10, 8, 6 per side (Tip: Take the arm slightly across the body and press your shoulders down as you lift the weight up.) Lateral raise 4×12 2b. Hold a barbell with a shoulder-width grip, bending your knees slightly. Bend at the hips until you’re at roughly 45° to the floor. For example 8-12 reps of a bent over row followed straight away with 8-12 reps of a dumbbell squat, and then 60-90 seconds of recovery before moving on to new exercises constitutes a superset. Row one dumbbell to your side. Alternating Single-arm Dumbbell Row. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps C2. Inverted row 3×12 3b. HOW TO DO IT: Like a Romanian Deadlift, begin by sitting back with your torso, bending forward at the hips. These warm-up sets don't count. Squat, Bench Press, Overhead Press: 20kg/45lb (the empty Olympic barbell) Deadlift: 40kg/95lb (the empty bar with a plate of 10kg/25lb on each side) Barbell Row: 30kg/65lb (the empty bar with 5kg/10lb on each side) 5×5 means you do five sets of five reps with the same weight. 3. Workout example below. Rest 90 to 120 seconds after the superset is complete. This is similar to a classic meet except you do more reps. Use your first 2 sets on the Big 3 (squat, bench press, and deadlift) as warm-ups. 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