Okay, time to round-out this short series on my new adventure into high rep training. Here I’ll outline my chest and back routine using high rep sets. My shoulder and arm routine felt so great that I then applied it to my leg training. With those two routines I felt no shoulder, knee, or back strain and was able to have some seriously great workouts.
Now all we have left is chest and back training. As I’ve most-likely stated before, I’m a huge fan of training a few body parts in each session. I’ve never been a “chest on Monday” kind of guy. I’m still a big fan of the bodybuilders of the 60s and 70s and their training frequency so yeah, works for me.
Let’s break down what my last chest and back routine looked like and then I’ll jot down a few notes at the end.
Incline bench barbell press 4 x 10-20
Shoulder level standing cable fly 4 x 20
Floor push up 3-4 x as many as possible
Cross bench dumbbell pull-over 3 x 12
Close grip pull up: complete a total of 40 or 50 reps (however many sets it takes me)
Bent-over barbell row 4 x 10-20
Parallel grip pull down 3-4 x 10-20
- All set rest periods are 60 seconds.
- I usually will use the same amount of weight for every set in the series.
- I took a little extra time doing pull-overs and used it as a “break” of sorts between chest and back.
- Pull ups were performed for around five sets until I got to 40 total reps. I’ll up this to 50 reps once my stamina gets better.
- Huge pump. Both sides of my torso were full of blood.
- Shorter workout time as opposed to the normal 8-12 rep range and two-plus minutes of rest.
- No ego. My strength started crapping out, but I didn’t care.
- This was fun and, more importantly, a serious challenge.
Give it a try. Unload your ego at the front door to the gym, stay strict with the rest periods, and no matter what finish the workout. Let me know how you do in the comments below.