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Training Style to Know: The 7-4-7 Method

Find how switching your reps mid-set can bring on big muscle gains.

Day One

1) Dumbbell Bench Press
Sets: 3-4 Reps: 7, 4, 7 (each set)

2) Overhead Press/Push Press
Sets: 4 Reps: 7, 4, 7 (each set) Perform 7 reps of the strict overhead press. Increase the weight, and immediately do 4 reps of push presses. Dip your knees to explosively press the weight up. Reduce the load and finish with 7 reps of strict presses.

3A) Cable Chest Flye
Sets: 3 Reps: 8–12

Attach a D-handle to the top pulleys of two facing cable machines. Grab a handle in each hand and step forward with one leg. Your pecs should be stretched in the beginning position. Bring the handles in front of your chest in a flye motion.

3B) Cable Pushdown
Sets: 3 Reps: 8–12

Attach a rope handle to the top pulley of a cable station and hold an end in each hand. Facing the station and keeping your elbows close in, extend your arms downward.

4A) Lateral Raise
Sets: 3 Reps: 12–15

4B) Dip
Sets: 3 Reps: As many as possible

Suspend yourself over the parallel bars of a dip station. Lower your body until your upper arms are parallel to the floor and then press back up.

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