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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 Two

1) Wide-grip Lat Pulldown/Underhand-grip Pulldown
Sets: 4 Reps: 7, 4, 7 (each set)

Perform pulldowns with a grip outside shoulder width for 7 reps. Immediately add weight and switch to an underhand grip with your hands inside shoulder width. Do 4 reps. Reduce the load and switch back to the wide grip, and finish with 7 more reps.

Do not lean back to assist in pulling the bar down. Pull the bar to your collar bone, not your chest.

2) Wide-Grip Bentover Row/ Underhand-Grip Row
Sets: 4 Reps: 7, 4, 7 (each set)

Perform rows with your hands outside shoulder width for 7 reps. Increase the weight and switch to an underhand grip with your hands inside shoulder width. Do 4 reps. Lighten the load, switch back to the wide grip, and finish with 7 reps.

3A) Wide-grip Shrug/ Close-grip Shrug
Sets: 4 Reps: 7, 4, 7 (each set)

Perform shrugs with your hands outside shoulder width for 7 reps. Increase the weight and move your hands inside shoulder width and do 4 reps. Reduce the load and switch back to the wide grip. Finish with 7 reps. Don't use straps.

3B) Dumbbell Pullover
Sets: 4 Reps: 8–12

Lie on a bench holding a dumbbell by one end with both hands. Press it directly over your face. Keeping your arms nearly straight, lower the weight behind your head so you feel a stretch in your lats. Pull the weight back over your face but don't let it rest over your chest.

4A) Dumbbell Curl
Sets: 3 Reps: 8–12

4B) Rear-delt Flye
Sets: 3 Reps: 12–15

Hold a dumbbell in each hand and, keeping your lower back flat, bend over at the hips. With your palms facing your legs, raise your arms out 90 degrees to the side.

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