3 sets of 3 reps workout

. Power Clean (5 sets of 3 reps) Explosive Barbell Step-Ups (4 sets of 6-8 reps) Romanian Deadlift (4 sets of 10 reps)Core Workout. Top Rep Schemes for Strength Development. core workouts, core workouts at the gym, core workout routine, core workout routine at home, core workout gym, gym ab workouts with weights, ab workouts at the gym10 Sets of 10 Reps Workout Program For Quick Muscle Building The 10 sets of 10 Reps program is a high-volume muscle building training program for gaining significant weight in a short time. Keep your workout to under an hour. [ad_2] Resource by Dan Boyle. Sets: 3-5Dec 14, 2018 3 sets became popular in 1948 when the physician Thomas L. Our lifter is able to hit 10 sets for 3 reps during week one, so he does not drop any sets. Squats 3 X 6 – 8 Romanian Deadlifts 2 X 8 – 10 Leg Press 2 X 10 – 12 Leg Curl 2 X 10 Perform the following workout 2-3 times per week. 3 sets x 8 reps = 24 reps Performing 3 sets of 12 reps for the exercises your workout is likely killing your gains. Indeed the 10-15 minutes is totally wrong. מחבר: ATHLEAN-X™צפיות: 2. (two sets of 12 reps) and 3×10 (three sets of ten reps) allows you to really concentrate on every motion. . 4. Phase 1 is a high volume phase which is used to work on lift form and building muscle mass, and Phase 2 which is focused on building strength. Bench Press - Back Off Sets . 5 minutes between sets (keep the weight the exact same for all 5 sets). Equally ideal for increasing strength and building muscle. big arms workout Hammer Curls Barbell Curl Concentration Curls 3 sets 10 reps 3 sets 12 reps 3 sets 12 reps Cable Rope Overhead Triceps Reverse Curl Dips Extension 3 sets 12 reps 3 sets 12 reps 3 sets 12 reps Best big arms Workout 💪 . 10 Sets of 10 Reps Bodybuilding Workout Routine Day 3-Workout (B), Day 4-Rest, Day 5-Workout (C), Day 6-Start cycle again with Gain Muscle with the 10 Sets of 10 Reps Training Routine by: Hugo Rivera - Posted in: Training and Workout Tips The 10 sets of 10 reps bodybuilding workout has been used in bodybuilding circles for years in order to break through plateaus and make weight gains in the form of lean muscle mass. Do a set of move 1A and go straight on to 1B, sticking to the sets, reps and rest shown until all sets are completed for both. Most ideal for strength goals, but also suited for building muscle. 3/22/2011 · So 3 or 4 sets of 20 to 25 reps 3 times per week is every other day do that number of reps with a break in between each set of reps. htmThe 3 sets of 10 reps program got its start in the '40s and '50s in some early strength training experiments. That’s one of my favorite workouts. Sets 3 Reps 8. Phases of Each Repetition There are three phases of each repetition. Your goal is to achieve 5 sets of 9 before you increase the weight. Now, don’t get me wrong…I actually like the 10-12 rep range when it comes to building muscle and when The 3x3 program allows you to focus on heavy weights and low reps. Week 4 – 75% of your one rep max. standardmoves: “ Bicycle Variation 3 sets of 20 reps Kelly Green Start lying on the back. Your core will be sore for days . The WeighTrainer Making A Strength/Size Routine Part III: Sets And Reps And How To Perform Them If you are after a combination of strength and size I would recommend that you perform a mixture of reps over 3 sets - maybe a set of 5 reps, a set of 8 and a set of 12 reps. It can work for fat loss too. Following a dynamic warm-up and a couple ramping sets; straight rep schemes provide a good amount training volume at relatively high intensities to build strength. As we mentioned previously, you can add Do 3-5 sets for each exercise. How many sets and reps are best for strength? Size? Exercise performance? I’ll get to that. His routine was a little different but is did consist of 3 sets of 10 reps. 5-5-5 or 3-3-3-3-3 is generally used to imply trying to increase the weight (or vary it) each set. I'm using around 8 pounds of fuzzyness. com/fun/issa74. workout with me and you will get result. Like The Treadmill 3 - 10 Bores Your Body Big Time You are not alone because 80% of the weight training population the "normal," not body building population uses this 3 sets of 10 with out even thinking. Then on to 3 sets of 60 seconds, 5 sets of 60 seconds, 5 sets of 120 seconds, etc. A quick summary: Perform eight sets of three heavy reps. Bentover row. DeLorme suggested 3 sets of 10 reps to be an effective form of weight training. 2 מיליון3 Sets Of 10: Mainstay Or Myth? - Bodybuilding. Most ideal for strength related goals. Report Abuse. The PERFECT Biceps Workout (Sets and Reps Included)How to do this Workout ? Perform this workout 2-3 times per week on days separate from your normal weight training. 5 sets of as many reps as possible, but no greater than 5 reps per set. 5 sets of dumbbell flat bench (10-12 reps, no more than 60 seconds rest between sets)6/17/2010 · In general: 1-5 reps = strength 8-10 reps = size 12-15 reps = endurance Personally, I prefer to work with something like 2 weeks each at 12, 10, 8, 5 reps, occasionally throwing in 15 and 3 …Discover ideas about Group Fitness. This muscle building workout will pack on the mass and it’s easy to follow. Sets 10 Reps 3 Load 80-85% of 1RM, or 5-6 RM (Repetition Maximum) Rest 60-120 seconds between sets Tempo 20X (lower weight to a count of two, no pause, lift as fast as possible) Exercise Any compound movement. How to do the workout. Learning how to do the 5x5 workout is really pretty straightforward. 60 seconds. 1. Do 5-10 reps per set for each exercise. When you see a number with a letter next to it-such as 1A and 1B-it means the I generally recommend sets of 5-8 reps, but if you do enough volume, you can good results by doing sets of 4 and even 3 reps for chest work. short breaks in between sets to regain energy and increase stamina. com/blog/workouts/3-sets-of-10-repetitions3 Sets of 10 Repetitions – The What, The When, The How by: James Villepigue - Posted in: Training and Workout Tips No doubt you have already tried to begin a weight training program and sought the advice of someone you hoped had a real good idea how to do it. Rest 3 minutes in between exercises and maintain perfect form. The result is a time-saving total body workout—and of course we had to try it. The numbers 5-4-3-2-1 also represent the order of which we perform the exercises in the workout. On the power clean, do 4 sets of 6 reps. RELATED: 7 Post-Workout Tools to Aid Muscle Recovery. 4 Standing Calf Raise 3 x 15-20 reps 5 Sit-ups, 2 different exercises, 3 sets each between leg sets. Coach. subject to available workout time and your ability to recover from The PT Progression Series is a series of answers about how to develop skills for fitness testing. Make sure that you never perform these exercises on back-to-back days. Like The Treadmill 3 – 10 Bores Your Body Big Time. LIT ABS WORKOUT . Bring up your bench press with this intense 10 set x 3 rep bench press specialization workout plan from top powerlifter Steve Shaw. Andrew Read. Group Fitness Fitness Fun Fitness Workouts Physical Fitness At Home Workouts Fun Workouts Fitness Motivation Stroller Strides November Challenge. Determine how many reps and how long you’ll wait between sets for each exercise. More information. I even used the same weight on all 3 sets. All of the exercises listed there use two warm up sets and two work sets so Perform each workout (A, B, and C) once per week, resting a day between each session. 1/24/2015 · The most common rule is: to build size = lower reps (2-5) with more sets (6-8), to get a more lean look = more reps (12-15or more) with lower sets (2-4) and to build strength you will fall in the middle, 3 to 4 sets with reps in the 8-12 range (which is where you typically want to start). 7/11/2011 · 3 sets of 30 reps means you do 30 repetitions of the particular exercise 30 times eg. Plus it forces you to do short sessions, which is one of the next muscle building tips that I will discuss. 10/28/2018 · Perform for 3 Sets Weighted Chins - To Failure immediately into Pulsed Contraction Chin Curls - To Failure The PERFECT Triceps Workout (Sets and Reps Included) - Duration: 10:34. Saved by. As many reps possible. 3 sets became popular in 1948 when the physician Thomas L. Workout A: Perform 10 reps, 3 sets for each exercise. Remember to hold everything tight at the bottom of the pause, do not let the weights rest on your chest. Eccentric Push Up – 3 sets of 6 (10 second) repsIn my ABS workout plan has 10 exercises, I do each and every exercise with 3 sets and do 10 reps for every exercise set. 10 sets of 3 reps doesn't just work for hypertrophy. It would be like telling sprinters that all they’d need to do is one maximal sprint for their workout. You'll finish all your sets for the one exercise before moving onto the next. as you can see I was working my arms but I alternated 2 biceps one triceps, and/or 2 triceps one bicep. com/workout-volume-how-many-sets-should-you-do3 sets of 8 reps and 2 sets of 12 reps are both within the ideal rep/ set range for muscle gain (see step three). but sets and reps in their students’ work, as it helps to calculate the total intensity for the session, and even the So what does “3×5” mean and how is it different from “5-5-5” or “3-3-3-3-3”? 3×5 means “three sets of five reps. Reps and sets are terms used by exercise professionals, athletes and individuals in the gym. Thumbs down. Article by Team Getstrength Comments Leave a Comment Category Your Workout Of The Week. Bench Press. 5 מאי 2017The 3 sets of 10 reps program got its start in the '40s and '50s in some early strength training experiments. סטטוס: ניתנה תשובהתשובות: 10Workout Volume – How Many Sets Should You Do?תרגם דף זהwww. Each of the numbers “5,” “4,” “3,” “2,” “1” represents a different category of exercises along with the amount of sets the exercise(s) in that category will be performed for. Superset with kisses. With only 3 reps per set you'll need to lift heavier, but unlike mass phases, don't go all the way up to 80% of your 1 RM. The Triumvirate – You want to limit each workout to only 3 exercises, including the main lift. Increase your efficiency and work your heart by doing alternating sets or circuits. We will go in depth on this in a few minutes. Extend the right arm out to a T-shape, palm. I always focus on how I complete my exercise sets, because a right technique will help you to grow as muscle fast. Same thing here, 3 sets 10 reps. 3 sets x 5 reps = 15 reps High intensity. Whenever you can’t pull off 3 reps on a set, drop it. Even couch potatoes know that when you Phase 3 - Weeks 9 - 12 Workout 1: Quads & Calves Workout 2: Shoulders & Triceps EXERCISE SETS REPS Note EXERCISE SETS REPS Note Cycle 5 minutes Moderate Cycle 5 minutes Moderate Squats 4 5 - 8 Warm up Seated Dumbell Press 3 6 Warm up Leg Press 4 8 - 10 Side Raises 3 10 - 12 Leg Extensions 4 10 - 12 Uncrossovers 3 10 - 12Incline dumbbell press – 5 sets/6-8 reps Flat dumbbell press (or use a barbell but I’m not a huge fan of the traditional bench press) – 4 sets/10-12 reps Weighted bar dips – 3 sets/8-10 reps Overhead tricep extension – 4 sets/10-12 reps Lateral Raises – 5 sets/12-20 reps Hanging leg raises or ab rollouts – 5 sets/as many as possibleFollowing all wherever did the 3 sets of ten reps even come from? just take a stroll into new territory and change your workout up by transforming your sets and reps. 60 total. Yep, except that sets should have 60-90 second breaks between them. Fight the urge to use momentum and give yourself two minutes or more between sets, she says. Use 20%-25% less weight on all your exercises this week than you used on your heaviest sets …The workout calls for five sets of 3,2,1 reps in a rest-pause style of training. hip abduction 3 sets 10 reps 4hip adduction 3 sets 10 reps 5lunges with Weight from SSDD E3E3 at American University of BeirutThe Ultimate Guide to Sets and Reps for Strength Training Jon Goodman such as doing three sets of 10 reps because a piece of paper says so -- is an archaic way of training. Okay, that’s great. Brilliant workout. bodybuilding. The cuter the weight, the more gains. The 5-4-3-2-1 Workout Method: 101. Sets, reps, and percentages in this program change every week on a repeating three week cycle. סטטוס: ניתנה תשובהתשובות: 12The Best Workout Splits of All Time [2, 3 & 4 Day תרגם דף זהhttps://www. The volume is fairly low so high frequency is a viable option. How to: Holding a barbell with an overhand grip just outside your legs, bend your knees slightly and hinge forwards from the hips, keeping your back slightly concave and your shoulder blades back throughout. Again, this is a great way to build more intensity and burn more calories during your workout. Don't train to failure. For the longest time early on in my fitness lifestyle I used 3 sets of 10 reps. Delorme came to his conclusion after prescribing strength training to his injured patients, as a way for them to rebuild muscle and rehabilitate. Do 3 sets and 20 reps. Pick a weight you can do 5 sets of 6 comfortably with. Take for instance allpro's beginner routine. You are not alone because 80% of the weight training population… the “normal,” not body building population uses this 3 sets of 10 with out even thinking. Write everything This challenging workout plan for men over 40 years old comes from the Men's Health Muscle After 40 book, which is designed to help older guys stay fit and build muscle. If you work with a personal trainer or physical therapist, she will prescribe an exercise based on a specific number of sets and reps. An army surgeon named De Lorme presented some research data supporting the 3 sets of 10 reps protocol, and it became permanently etched into …Why 10 x 3 Is Best for Strength and Size. Category Comedy; Suggested by UMG Lil Wayne - No Worries (Explicit) ft. In addition, it gives you enough time out of the gym so that you don’t feel like you are always working out. Sets and Reps. This means all number of reps. Comment. The 10 x 3 program is exactly what it looks like; you pick a compound movement that you want to make the focus of your body part, you then pick a weight that is about 85% of your 1 rep max, and you proceed to do 10 sets of 3 reps with that weight. A sample 5×3 bench press workout. Keep the same weight on the bar. Bend the left knee, bringing the sole of the foot to the floor. 3. Week 3 – Your Workout of the Week – 4 sets x 6 reps. (Note: please adjust per YOUR ability) Pull Ups: Use as much weight as you can to get desired reps. The secret? Perform multiple sets. and Westside Barbell made the 10x3 workout מחבר: Andrew Read3 Sets of 10 Repetitions – The What, The When, The Howתרגם דף זהhttps://www. Simple? Yes! Effective? Yes!!! It is a patient approach to get bigger stronger. A friend of mine does cardio 5 days a week by riding her bike, and wants a 3 day workout split to tone and grow muscle. 3 shoulder/chest exercise SETS: 3-5 REPS: 10-15 Choose an exercise that focuses on the shoulders and chest, such as the dip, dumbbell bench press, or dumbbell or barbell incline press. The Optimal Volume Per Muscle Group, Body Part, Workout & Week Last Updated on January 20, 2018 As I’ve previously explained, weight training volume (the amount of exercises , sets and reps you do) is a key factor influencing the effectiveness of your workout routine. Women’s 3 Day Beginner Full Body Gym Workout Plan is specifically designed for women to tone muscles and for fat loss. Tags: nuclear war, World War 3 « Previous. 12/27/2011 · I know a lot of people do 3 sets of 8-12 reps but I was wondering if your supposed to use the same weight for all 3 sets? I use warm up sets in the beginning to get the blood flowing and the body ready for a good workout. 12/28/2008 · what does sets and reps mean in a workout? 3 sets of 20 reps = 20 pushups, 3 times. Do 3-4 sets of 10-12 reps on each side. evansworkout. Any of the three training splits can be done using a 3 …/ Week 3 – Your Workout of the Week – 4 sets x 6 reps. For the longest time early on in my fitness lifestyle… I used 3 sets of 10 reps. Two sets of 5…that’s the…I just gave you Pavel’s book, “Power to the People”—two sets of 5. I’d be very careful and limit the work you do in the lower end of the rep range, however, as it can be very hard on your joints. And that’s the end of this article. However, low-rep training has one significant shortcoming: Muscle-fiber stimulation, 3. You are nearing the end of this workout guide. AllisonWonderland · 1 decade ago . comתרגם דף זהhttps://www. Straight Sets: 3×3, 3×5, 5×3, 4×4, 5×2. ” Generally, people take this as three sets of five reps at the same weight. That is it. Sets: 3-5. 5 sets of as many reps as possible, but no greater than 5 reps …Sexy Thigh Workout Side Lunge Lunge Dumbbell Romanian Deadlift 3 sets 10 reps 3 sets 10 reps 3 sets 10 reps Wall Sit Hip Raise Butt Lift Scissor Jumps 3 sets 10 reps 3 sets 10 reps 90 degree angle 60 seconds For our female followers @gainstutorial Meme butt memes sexy Romanian 🤖 degree walle lift for workout thigh side female deadlift reps Understanding sets and reps is important because everything you do during a workout is organized into sets and repetitions. Famous body builders such as Arnold Schwarzenegger and Vince Gironda have effectively used this workout program with great results. An army surgeon named De Lorme presented some research data supporting the 3 sets of 10 reps protocol, and it became permanently etched into the collective subconscious of the fitness community. Sorry for such loud music. Origin of 3 sets of 10 First and foremost, we need to address the famous three sets of 10 reps, hands down the most popular set-and-rep scheme in fitness. For example, 90% of your 3 RM (three rep max) on one day, 80% of your Aug 8, 2018 Not only that, but standing or sitting around for 3-5 minutes between lifts for every exercise in every workout is to complete all 3 sets of 3 reps Aug 8, 2013 Appropriate Training Percentages: 85-100% 1RM; Best Set & Rep Scheme: 3 x 3; Reasoning: 3 sets of 3 reps allows the lifter to handle near Have you ever asked yourself, whether 3 repetitions are better than 6 and if 5 sets will give you greater gains than 3 sets, how many sets and reps to build In the Big 3 Routine, a fixed set-rep pattern is used. If you get to 5 sets where each rep is held 120 seconds, it’s definitely time to …Working sets - 225 x 6-10 reps for 3 sets. To solve this problem, Weber developed his 3-3-3 Method workouts that combine strength, power, and stability moves. 1. I go up to 2 minutes sometimes 2 and a half minute as rest. My bias towards the 10 x 3 method is based on science. The Bay of Pigs Invasion, John F. And every next week, you will add 5 extra pounds to the bar. If you hit a period of 3 weeks where you can't increase the reps for a given weight, back off by 10 pounds and start the climb over. Low reps using heavy weights will build strength for sure, but can it build muscle? Of course it can. What is the optimal rest period when doing 5 sets of 5 reps workout? Is it good idea to do 3 sets of 10 reps of deadlifts to build muscle and strength? What are the benefits of weightlifting without sets (e. They may work well for others, but I’ve always had problems performing many warm-up sets and reps. 3 sets of 10 reps. But why do 3 reps versus 5 reps versus 10 reps? Lower reps mean you can Nov 17, 2015 These rep schemes for strength training improve your ability to train in every aspect, from athletic Straight Sets: 3×3, 3×5, 5×3, 4×4, 5×2. While performing this workout plan you should perform 10-12 repetitions for each exercise with proper form. 10 minutes is detrimental to the workout. Melbourne, Australia. The 3-day workout split is one of the most popular because it is easy to adhere to. Coach Chad Waterbury convinced most of us of this after we tried his programs using an 8 x 3 scheme. So you might do Workout A on Monday, B on Wednesday, and C on Friday. Ab crunches: 4 sets of 8-12 reps ( slow reps, use weights to make reps more difficult) Leg raises: 3 sets of 8-12 reps. credit @niaisazaoficial #fitness #fitfam #fitspo…*Perform 3 sets of 6 Eccentric Reps of each of the 4 exercises below. Consider Intensity, Volume & Frequency The number of reps and sets in your workouts should take intensity, volume and frequency into consideration. This section outlines the sets and reps used for the main lifts in the 5/3/1 for Beginners program. com/blog/workout-splitsCore Work: 2-3 sets of 10 reps . Choose a weight that you can lift for 5 sets of 5 reps while resting approximately 1. Sets are the total number of complete rounds of repetitions someone would so in a workout. This is a six-move session divided into three supersets. 0. Three sets of 3. if you want to tone use 1 set of 30 reps using a light weight but 3 sets of 10 reps is the best way for mass. 1 vs 3 vs 5 vs 100 sets . 4 sets x 6 reps = 24 reps High to moderate intensity. Not that it doesn’t work; but you’ll make more of your time in the gym if you forget the must-hit-a-number doctrine and learn to lift by more feel -- and to suit After performing your prescribed working sets and reps follow them up with 5 sets of 10 reps of the same exercise. #3 — Max Rep Sets Workouts I have only seen three guys do this many reps in five sets After all where did the 3 sets of 10 reps even come from? Back in the 1940's Thomas Delorme create a similar resistance training program to help rehabilitate World War II soldiers. Here is my suggestion: Day 1: Chest + Triceps. Let the GAINZ begin! This routine includes everything you need to start a new workout lifestyle OR to fit a lot of gainz into a little bit of time. By Jose Antonio PhD. Keep it simple. 3-4 sets of 10-12 reps each move, resting 30 seconds between sets! OR blast Tabata style — 20 sec ON 10 sec REST x4 for each exercise! . October 19, 2011. Jan 18, 2019 Easier to execute perfect form on low rep and low set workouts. The 3 Day Workout Split. Thumbs up. I found that I got the best results by doing 3 sets per exercise and a maximum of 12 sets per workout. Kennedy. 3 sets. The notation here is Sets x Reps. Only 2 lifts will be assistance exercises. Fun Thanksgiving-themed workout! 3 sets of 10 reps. Bench Press 3 x 3 (do 3 progressively heavier warm-up sets of 3 reps, follow by your work set) Incline Bench Press 3 x 3 Dumbbell Press 3 x 3 Military Press 3 x 3 (perform at least 2 warm-up sets) Standing Dumbbell Press 3 x 3 Dumbbell Lateral raises 3 x 3 Click here for printable workout log! DAY 2: Legs. This is the most popular of the choices. 30 chin ups, then have a short rest (about 30 seconds) Then do your next set of reps followed by a short rest and then your final set of reps followed by a short rest then move on to your next exercise. 5. Are you following the number system here? This workout, one of my favorite hidden workouts—5, 3, 2. Squats 3 x 3 Front Squats 3 x 3Beef Up Your Bench Press 10x3 Workout Program. Detail 3 Sets of 10 Repetitions – The What, The When, The How by: James Villepigue - Posted in: Training and Workout Tips No doubt you have already tried to begin a weight training program and sought the advice of someone you hoped had a real good idea how to do it. Week 3 – 70% of your one rep max. whitecoattrainer. You do three sets of three reps at each session with varying intensities. follow what I eat become my friend on fitness pal. 2. g 12 reps vs 3 sets of 4 with heavy weights)?jenbretty Workout video comin' atcha. Seated Trunk Twist- Riser Stack: 3 Sets of 20 Reps These workouts can be done at home with no equipments needed! For the 4th workout, you can easily replace the Riser Stacks with books or just do the Seated Trunk Twist. Low Reps, Lots of Sets. labrada. When you see a number with a letter next to it-such as 1A and 1B-it means There are few primary options (1) complete low and high reps in the same workout using different exercises, (2) start out with higher reps (say 15 reps) and go down in reps as you complete multiple sets for a given exercise, or (3) change up your workouts, so …kelseywells ⚡️FULL BODY KETTLEBELL WORKOUT⚡️ . Workout 3 – Legs/Abs. 5×3 Bench Press Program: Increase Your Strength With This Workout. Good Morning (4 sets of 8 reps) Barbell Lunge (3 sets of 10 reps) Sled Push (3 sets of 20 reps) Barbell Landmine Exercises (3 sets of 20 reps) Box Jumps with Medicine Ball (4 sets of 5 reps) Workout Two. If you stick to this routine I bet you will be very satisfied of your muscle growth. So what does “3×5” mean and how is it different from “5-5-5” or “3-3-3-3-3”? 3×5 means “three sets of five reps. First a quick note. There’s a real reason why top strength coaches record not just weight, but sets and reps in their students’ work, as it helps to calculate the total intensity for the session, and even the training cycle. So in real life, it could look like 3 sets of 10 reps DB Shoulder Press 3 sets of 10 reps Tricep Pressdown 3 sets from SCIN 420 at American Public UniversityStrength Training for Beginners: Your Guide to Reps, Sets, Weight. My typical workout has usually 4-6 different exercises, which probably explains why somedays I wanna do 5 sets (4 days) and some days 3 sets (6 days) It seems so simple now you mention it lol. Tri-Sets - Like supersets, this involves doing 3 exercises for the same muscle group, one after the other, with no rest in between. Reps: 15 or more. They provide structure and organization to your workout. Try to superset the 2 exercises. 3 sets of 6 to 8 reps Increase Lean Muscle Mass Through High Volume Bodybuilding Training in order to hit a different angle but the second exercise is more of an isolation type and you can just perform it for 3 sets of 10-12 reps. 5 sets x 5 reps = 25 reps High to moderate intensity. Please give me an example of a typical workout for one of your trainees, including exercises, sets and reps. Use minimal rest between the sets and exercises. Start this workout with a warm up set on dumbbell bench then 2 heavy sets of 5, before using pause reps on the last 3 sets of 3 reps. Dec 17, 2012 Rep(s): A rep (or repetition) is a single movement of any exercise. Week 4: 3 sets of 8 reps. Workout One. This means you use a heavy weight that you could do for about 3-4 reps max, and crank out 3 difficult reps (you can just manage to do them). Every second workout do 2 forced reps on the last set to increase time under tension. You will count 10 seconds for each rep . The urban gym workout Box jumps 3 sets of 10 reps Works glutes, hamstrings, quads, calves 1) Kick-start your workout by driving explosive power into y - Neila Rey - Google+Leg Extensions (3 sets of 8 reps) Wednesday: Shoulders/Abs On Wednesday, Mike O’ Hearn hits a shoulder, cardio, and ab routine, where every set is around 3 sets and 8-12 reps. Work your way up to no rest at all. For example, if you go from doing 6 reps for the first set to doing 2 or 3 reps for second set, then you probably need more rest between sets. Week Two - 140 pounds x 3/3/3/3/3/3/3/3/3/3;With 5/3/1, your workouts are almost never about testing your strength – they are about building it. The 3×3 powerlifting system is performed in an 8 week cycle, comprised of 2 phases. it also depends on what kind of weight you use if you use a medium weight 3 sets of 10 is the way to go. 3 sets of 8 to 12 reps. Why 10 x 3 Is Best for Strength and Size. Before starting the workout plan, choose what will be the amount of reps you are aiming to complete for each set (8 – 12). During week 5, you will work with 80% of your 1RM for 5 sets of 3 reps each. Workouts that advocate 5 sets of 6 reps, with the first 3 sets being progressive warm-ups, have never seemed appropriate for me. /thread3 Day Workout. Repetitions make up one set, which rep ranges can go from 1 to, well, as high as your heart (and/or body 3 sets of 10 reps because these type of training forces hypertrophy in your muscles this is the norm if you want to put on mass 3-4 sets and 10-15 reps for overall Page on growth. Stretch AFTER your workout