Arm focus. Rest Pause
General
Advanced
Machine strength
Plan Details
The Arm focus. Rest Pause routine by boyd' is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
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...
Routine detail
Mon
Biceps - Triceps - Shoulders - Forearms
Est. 80 min
9 exercises
Chin-Up with Knee Raise
4 Sets x 10 Reps
Barbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Reverse Curl
4 Sets x 10 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Barbell Wrist Roller
4 Sets
Dumbbell Lateral Raise
4 Sets x 10 Reps
Tue
HIIT - Cardio
Est. 32 min
1 exercise
Running
1 Set
Wed
Chest - Abs - Triceps
Est. 71 min
8 exercises
Medicine Ball One-Arm Push-Up
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 10 Reps
Dumbbell Fly
4 Sets x 10 Reps
Bench Leg Raise (Supine)
4 Sets x 10 Reps
Weighted Crunch
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
4 Sets x 10 Reps
Push-Up
4 Sets x 10 Reps
Thu
Back - Biceps - Shoulders
Est. 72 min
8 exercises
Gironda Sternum Pull-Up
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Dumbbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Barbell Shrug
4 Sets x 10 Reps
Barbell Preacher Curl
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 10 Reps
Leverage Machine Iso Row
4 Sets x 10 Reps
Fri
Legs - Cardio
Est. 65 min
5 exercises
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Running
1 Set
Sat
Chest - Back - Abs
Est. 70 min
8 exercises
Pull-Up
4 Sets x 10 Reps
Leverage Incline Chest Press
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 10 Reps
Machine Bench Press
4 Sets x 10 Reps
Plank
4 Sets
Dual Cable Triceps Extension
4 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 10 Reps
Machine Fly
4 Sets x 10 Reps
