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Lately I begine to take a liking for doing much less sets but to incorporate some techniques to make sure intensity is high....
Here are some short and intens workouts I designed, please give me yours!
FRONT - SIDE DELTS (rear delts i train with back)
session 1:
-------------
front press 1 * 8 double drop set - speedpress
beh neck press 1 * 8 double drop set - slow controlled
front raise 1 * 10 double drop set
side raise 1 * 10 double drop set
superset:
front raise 1 * 12
front press 1 * 12
superset
side raise 1 * 12
beh n press 1 * 12
As you can see it incorporates the concepts of:
- starting with the heavy basic exercises
- some pre-exhaustion techniques at the tail end of the workout
- dropsets
- supersets
session 2:
-------------
beh neck press 1 * 8 double drop set - speedpress
front press 1 * 8 double drop set - slow controlled
side raise 1 * 10 double drop set
front raise 1 * 10 double drop set
superset:
side raise 1 * 12
beh n press 1 * 12
superset:
front raise 1 * 12
front press 1 * 12
PECS:
session 1:
-------------
incline benchpress 1 * 8 double drop set - speedpress
flat benchpress 1 * 8 double drop set - slow controlled
Giant set:
incline flyes 1 * 10 double drop set
partial dumbell pullover (pect. minor) 1 * 10 double drop
incline dumbell press 1 * 10 double drop
Giant set:
flat flyes 1 * 10 double drop set
wide dips to failure or cable cross 1 * 10 double drop set
flat dumbell press 1 * 10 double drop set
session 2:
-------------
flat benchpress 1 * 8 double drop set - speedpress
incline benchpress 1 * 8 double drop set
Giant set:
flat flyes 1 * 10 double drop set
wide dips to failure or cable cross
flat dumbell press 1 * 10 double drop set
Giant set:
incline flyes 1 * 10 double drop set
partial dumbell pullover (pect. minor) 1 * 10 double drop
incline dumbell press
from Bfold and other pl here at the board i grabbed the idea to combine the controlled bodybuilding pace of lifting with some speedwork as well as it would improve the CNS wich in return would enable you to lift heavier weights at lower speeds in the long run.
I used double drop instead of triple drop sets otherwise i would have to cut volume even more and i'd rather save some gas for the next exercises that hit the muscle from another angle...
Here are some short and intens workouts I designed, please give me yours!
FRONT - SIDE DELTS (rear delts i train with back)
session 1:
-------------
front press 1 * 8 double drop set - speedpress
beh neck press 1 * 8 double drop set - slow controlled
front raise 1 * 10 double drop set
side raise 1 * 10 double drop set
superset:
front raise 1 * 12
front press 1 * 12
superset
side raise 1 * 12
beh n press 1 * 12
As you can see it incorporates the concepts of:
- starting with the heavy basic exercises
- some pre-exhaustion techniques at the tail end of the workout
- dropsets
- supersets
session 2:
-------------
beh neck press 1 * 8 double drop set - speedpress
front press 1 * 8 double drop set - slow controlled
side raise 1 * 10 double drop set
front raise 1 * 10 double drop set
superset:
side raise 1 * 12
beh n press 1 * 12
superset:
front raise 1 * 12
front press 1 * 12
PECS:
session 1:
-------------
incline benchpress 1 * 8 double drop set - speedpress
flat benchpress 1 * 8 double drop set - slow controlled
Giant set:
incline flyes 1 * 10 double drop set
partial dumbell pullover (pect. minor) 1 * 10 double drop
incline dumbell press 1 * 10 double drop
Giant set:
flat flyes 1 * 10 double drop set
wide dips to failure or cable cross 1 * 10 double drop set
flat dumbell press 1 * 10 double drop set
session 2:
-------------
flat benchpress 1 * 8 double drop set - speedpress
incline benchpress 1 * 8 double drop set
Giant set:
flat flyes 1 * 10 double drop set
wide dips to failure or cable cross
flat dumbell press 1 * 10 double drop set
Giant set:
incline flyes 1 * 10 double drop set
partial dumbell pullover (pect. minor) 1 * 10 double drop
incline dumbell press
from Bfold and other pl here at the board i grabbed the idea to combine the controlled bodybuilding pace of lifting with some speedwork as well as it would improve the CNS wich in return would enable you to lift heavier weights at lower speeds in the long run.
I used double drop instead of triple drop sets otherwise i would have to cut volume even more and i'd rather save some gas for the next exercises that hit the muscle from another angle...
