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The Countdown-Your-Reps Workout

Stimulate greater muscle growth with this six-week time-under-tension workout.

DAY I

1A. DEADLIFT
Sets: 4
Reps: 5

Stand with your feet about hip-width apart and bend your hips back to reach down and grasp the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up until you’re standing with hips fully extended.

1B. PUSHUP
Sets: 3
Reps: Count down from 6

Lower your body until your chest is about an inch above the floor and then push back up. Perform six reps, then lower to the bottom position and hold six seconds. Immediately perform five more reps, and then hold five seconds. Continue counting down until you complete one rep with a one-second hold.

2A. LAT PULLDOWN
Sets: 3
Reps: Count down from 5

Sit at a lat-pulldown station and use the lat bar with the angled handles. Grasp the bar outside shoulder width and pull it to your collarbone. Perform five reps, then hold the bar at your collarbone for five seconds. Continue counting down to one.

2B. TRICEPS PUSHDOWN
Sets: 3
Reps: 15

Attach a rope handle to the top pulley of a cable station and grasp an end in each hand. Keeping your upper arms by your sides, extend your elbows and hold the end position for a second.

2C. BARBELL ROLLOUT
Sets: 3
Reps: 12

Load 10-pound plates onto a bar and kneel behind it with your shoulders over the bar. Brace your abs and roll the bar in front of you until you’re about to collapse. Roll back.

3. GOBLET SQUAT
Sets: 1
Reps: Count down from 6

Hold a dumbbell in front of your chest with both hands on one of the ends. Stand with feet shoulder-width apart and toes turned slightly out. Bend your hips back, lowering your body into a squat. Perform six reps and then hold the bottom position for six seconds. Continue counting down to one rep.

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