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The Partial Rep Workout

Next time you hit the gym, act like your first girlfriend and don't go all the way. Instead, use quarter reps to build strength and size.

* 2A SEATED DUMBBELL PRESS [not shown]
Sets: 3    Reps: 8-10  Rest: 60 sec.

Hold a dumbbell in each hand and sit on an adjustable bench with the back support set between 80 and 90 degrees. Using a neutral grip (palms facing each other), press the dumb- bells overhead. Keep your core tight.

* 2B FACE PULL
Sets: 3    Reps: 8-10  Rest: 60 sec.

Face an adjustable cable station with the cable height set just above eye level. Attach a rope handle and grasp it with palms facing each other. Pull the rope toward your nose—your hands should end up on either side of your ears, and your upper arms should be parallel with the floor in the end position.

 

DAY III >>

* 1A RACK PULL
Sets: 4    Reps: 2-4    Rest: 120 sec.

Set the spotter bars in a squat rack at just above knee height. Place a barbell on them and load the bar with 100–130% of your max deadlift. Grasp the bar and pull it against your shins. Keeping your back flat, extend your hips to lockout and stand tall.

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