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A Multiple Rep Range Program
General
Advanced
Machine strength
Plan Details
The A Multiple Rep Range Program routine by boyd' is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Using multiple rep schemes to avoid plateau's : Day 1. Arms : 3 trisets for biceps, triceps and shoulders. 10 reps per set. Use Rest Pause on last 3 sets of each triset. Minimal rest between sets. Active rest between trisets is used for training forearms. Finish with 2 rounds of weighted stretch. Just hold the weights up as long as you can until you can't any more and reach bottom position, use a timer to check your progress. Day 2. HIIT : Hillrun on treadmill (2-5%) 30 min, 5km Day 3. Chest - Back Light : 3 Pyramid supersets 20-16-12-12 reps. 30 seconds rest. Increase weight after each set. Use Rest Pause on last set of each superset. After the workout I do some flex of chest and back, until it hurds. Day 4. Rest : - Day 5. Chest Back Heavy : 7 exercises, 7 sets 7 reps, 70 seconds rest. Begin with a weight you can do 8-10 reps on first set (but you perform only 7). If you feel you can't do at least 6 reps then do dropsets, use lighter weight. Day 6. Legs Core : Start with 5-10 min warmup. 2 supersets reverse pyramide : 6-10-14-18 reps for legs. Decrease weight after each set. In the middle some core workout.Finish with 10 min farmerswalk on a slightly increase treadmill (1-2%). I hold 1 plate of 10kg in each hand. Day 7.Rest : -
Routine detail
Mon
Rest
Est. 0 min
0 exercises
This day is empty
Tue
Arms
Est. 98 min
36 exercises
Chin-Up with Knee Raise
1 Set x 10 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 10 Reps
Dumbbell Seated Dublin Press
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 10 Reps
Dumbbell Seated Dublin Press
1 Set x 10 Reps
Chin-Up with Knee Raise
1 Set x 10 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 10 Reps
Dumbbell Seated Dublin Press
1 Set x 10 Reps
Barbell Wrist Roller
1 Set
Dumbbell Incline Hammer Curl
1 Set x 10 Reps
Bench Dip
1 Set x 10 Reps
Dumbbell Bent-Over Raise
1 Set x 10 Reps
Dumbbell Incline Hammer Curl
1 Set x 10 Reps
Bench Dip
1 Set x 10 Reps
Dumbbell Bent-Over Raise
1 Set x 10 Reps
Dumbbell Incline Hammer Curl
1 Set x 10 Reps
Bench Dip
1 Set x 10 Reps
Dumbbell Bent-Over Raise
1 Set x 10 Reps
Barbell Wrist Roller
1 Set
EZ Bar Curl
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
EZ Bar Curl
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
EZ Bar Curl
1 Set x 10 Reps
EZ Bar Tricep Extension (Close Grip)
1 Set x 10 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Barbell Wrist Roller
1 Set
Dumbell Weighted Stretch
1 Set
Cable Weighted Stretch
1 Set
Dumbell Lateral Raise Weighted Stretch
1 Set
Dumbell Weighted Stretch
1 Set
Cable Weighted Stretch
1 Set
Dumbell Lateral Raise Weighted Stretch
1 Set
Wed
HIIT
Est. 32 min
1 exercise
Running
1 Set
Thu
Chest - Back Light
Est. 81 min
24 exercises
Barbell Bench Press (Wide Grip)
1 Set x 20 Reps
Barbell Bent-Over Row
1 Set x 20 Reps
Barbell Bench Press (Wide Grip)
1 Set x 16 Reps
Barbell Bent-Over Row
1 Set x 16 Reps
Barbell Bench Press (Wide Grip)
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Barbell Bench Press (Wide Grip)
1 Set x 12 Reps
Barbell Bent-Over Row
1 Set x 12 Reps
Dumbbell Fly
1 Set x 20 Reps
Dumbbell Incline Bench Row
1 Set x 20 Reps
Dumbbell Fly
1 Set x 16 Reps
Dumbbell Incline Bench Row
1 Set x 16 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Incline Bench Row
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Incline Bench Row
1 Set x 12 Reps
Push-Up
1 Set x 20 Reps
Barbell Deadlift
1 Set x 20 Reps
Push-Up (Close Hand)
1 Set x 16 Reps
Barbell Deadlift
1 Set x 16 Reps
Push-Up (Wide Hand)
1 Set x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Push-Up
1 Set x 12 Reps
Barbell Deadlift
1 Set x 12 Reps
Fri
Rest
Est. 0 min
0 exercises
This day is empty
Sat
Chest - Back Heavy
Est. 95 min
7 exercises
Leverage Chest Press
7 Sets x 7 Reps
Leverage Machine Iso Row
7 Sets x 7 Reps
Leverage Incline Chest Press
7 Sets x 7 Reps
Leverage Machine High Row
7 Sets x 7 Reps
Cable Shrug
7 Sets x 7 Reps
Cable Shoulder Extension
7 Sets x 7 Reps
Machine Fly
7 Sets x 7 Reps
Sun
Legs - Core
Est. 75 min
24 exercises
Step Machine
1 Set
Machine Leg Press
1 Set x 6 Reps
Calf Press On Leg Press
1 Set x 6 Reps
Machine Leg Press
1 Set x 10 Reps
Calf Press On Leg Press
1 Set x 10 Reps
Machine Leg Press
1 Set x 14 Reps
Calf Press On Leg Press
1 Set x 14 Reps
Machine Leg Press
1 Set x 18 Reps
Calf Press On Leg Press
1 Set x 18 Reps
Plank
1 Set
Hanging Leg Raise
1 Set x 10 Reps
Side Bridge
1 Set
Hanging Leg Raise
1 Set x 10 Reps
Side Bridge
1 Set
Hanging Leg Raise
1 Set x 10 Reps
Dumbbell Squat
1 Set x 6 Reps
Dumbbell Lunge
1 Set x 6 Reps
Dumbbell Squat
1 Set x 10 Reps
Dumbbell Lunge
1 Set x 10 Reps
Dumbbell Squat
1 Set x 14 Reps
Dumbbell Lunge
1 Set x 14 Reps
Dumbbell Squat
1 Set x 18 Reps
Dumbbell Lunge
1 Set x 18 Reps
Farmers walk on incline treadmill
1 Set
