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The Countdown-Your-Reps Workout

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

DAY III

1A FRONT SQUAT
Sets:
Reps: 5
Set a barbell on a power rack at about shoulder height. Grasp the bar at shoulder width and raise your elbows until your upper arms are parallel with the floor. Take the bar out of the rack and let it rest on your fingertips—as long as your elbows stay up, you’ll be able to balance the bar. Step back and set your feet at shoulder width with your toes turned out. Squat as low as you can.

1B. DIP
Sets: 3
Reps: Count down from 5
Use parallel bars and lower yourself until your upper arms are parallel with the floor. Perform five reps and then hold five seconds in the bottom position. Count down to one.

2A. CHEST-SUPPORTED ROW
Sets: 3
Reps: Count down from 5

Set an adjustable bench to an incline and lie down with your chest against it. Grasp a dumbbell in each hand with palms facing each other. Retract your shoulder blades and row the weights to your sides for five reps. Hold the top position for five seconds. Count down to one.

2B. LEG CURL
Sets: 3 Reps: 10
Make sure your knees are lined up with the axis of rotation on the machine. Flex your ankles so your toes are closer to your shins. Bend your knees fully.

2C. HANGING LEG RAISE
Sets: 3
Reps: 10
Hang from a pullup bar with hands at a comfortable width. Contract your abs and raise your legs as high as you can.

2D. HAMMER CURL
Sets: 3
Reps: 12

Hold a dumbbell in each hand with palms facing each other. Keeping your upper arms at your sides, curl the weights.

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