Arm focus. Rest Pause

Plan Details

The Arm focus. Rest Pause routine by boyd' is a 6 day workout plan. It is a advanced level plan to achieve general fitness goals.

Plan Description

4 sets per exercise. First set : Choose a weight that you can lift for 12-15 reps. Do 10 reps wi... Read More

4 sets per exercise. First set : Choose a weight that you can lift for 12-15 reps. Do 10 reps with good form, slow with a small rest at the retunpoint. Second set : Same weight, make sure the weight you choose will make you struggle to get to 10 reps. But do not loose good form and don't speed up. No cheat reps or partial reps allowed. Third set : Same weight. Do as many reps as possible with good form and speed. If you can do 10 reps, fine stop there. If you can not do 10 reps stop 1 moment for 10 seconds and resume the set. Continue until you finish 10 reps. If you can only do 6-7 reps, maybe the weright is to heavy, choose a lighter weight next time. Fourth set : Same as the third set but now you are allowed to do 2x a pause of 10 seconds and you don't stop at 10 reps. You go until faillure. (1 or 2 cheat reps or partial reps are allowed at the end of this set). If you can do 14 or 15 reps, choose a heavier weight next time...