RPT reverse to reverse pyramid training. After 2-3 warm up sets (only for first two exercises of the workout), you will perform your heaviest set first. Rest a full 3 minutes between sets. For your second set reduce the weight by 10% (use weight added plus bodyweight for weighted chins). Rest 3 minutes. For your third and final set reduce the weight by 10%.. For biceps curls simply reduce the weight by 5 lbs per set. Now for most exercises there is a rep range to work towards. The goal is to hit the top end of the rep range on all three sets. Once you hit the top end of the rep range, the next workout you will increase the weight by 5 lbs. For weighted chin ups, I recommend increasing the weight by 2.5 lbs per workout (add 2.5 lbs to your chin up belt). For rest pause training pick a weight you can perform for 12-15 reps. This is your activation set. Just rest 10-15 seconds and using the same weight perform 5-6 reps. Rest 10-15 seconds and perform another set of 5-6 reps. Rest 10-15 seconds and perform 5-6 reps. Finished. Aim to build up to 15 reps on your first set and 3 sets of 5 on the mini sets, before increasing the weight. For Kino Rep Training, start with a light weight. Increase the weight each set. For example, for Romanian Deadlifts you may perform 135 lbs for 12 reps, 165 lbs for 12 reps, 185 lbs for 12 reps and 205 lbs for 10 reps. Kino rep training is a good way to train when you don’t want to go too heavy. I like doing this style of training for romanian deadlifts and shrugs. For single leg hip thrusts perform bodyweight for 10-12 reps. For your second weight you can add a light dumbbell and perform 10-12 reps. For your third set you can increase the weight again. Same with hanging leg raises (start with bodyweight, then add 5-10 lbs and increase the weight on your third and fourth set if possible). Make sure for Kino Rep Training that you don’t Set this workout plan as your current routine and then add your own exercises. To attach the workout to your account log in and select “set plan”. The workout will be set as your default workout on the workout tab in-app. If you set the plan as your favorite it will appear under “My Plans”. Whether you’re a fitness beginner or expert - Jefit’s advanced workout planner works for any skill level. Build your own workout plan or generate a workout plan that you can customize to meet your needs. Change the workout schedule to fit your lifestyle and find a routine that works for you.