Awesome Rewards of High-Rep Training

Do you have what it takes to make it through this Y3T program?

Per Bernal
 

QUADS

  • Leg Extension | SETS: 3–4 | REPS: 12-15 
  • Leg Extension | SETS: 3 (triple dropsets) | REPS: 20–25 
  • Leg Press | SETS: 1–3 | REPS: warm up
  • Leg Press | SETS: 3 (dropsets) | REPS: 25–30 
  • Dumbbell Walking Lunge | SETS: 2 | REPS: 20–30 
  • Barbell Squat | SETS: 2 | REPS: 20–25 

NOTES: Make sure you tense the thighs during each set. Avoid total lockout on extensions to protect the knee joint. Drive through your heels when doing leg pressing and squat movements.

HAMSTRINGS

  • High-stance Leg Press | SETS: 4 | REPS: 12-15 
  • Standing One-leg Curl | SETS: 4 (dropsets) | REPS: 20–25 
  • High-stance Leg Press | SETS: 3 | REPS: 20–30 
  • Barbell Stiff-leg Deadlift | SETS: 3 | REPS: 20–15 

NOTES: Tense hamstrings and glutes before starting set to increase muscle activation within the target area while reducing lower back strain. Do not allow hips/backside to move upward on lying leg curls, as this leads to a loss of tension within the hamstrings.

BACK

  • Seated Hammer Row | SETS: 4 | REPS: 10-12 
  • Seated Hammer Row | SETS: 3 (dropsets) | REPS: 15–20 
  • Bentover Dumbbell Row | SETS: 3 (dropsets) | REPS: 15–20 
  • Lying Medium-grip Lat Pulldown | SETS: 2 (dropsets) | REPS: 15–20
  • Barbell Rack Pull | SETS: 2 (dropsets) | REPS: 15–20 

NOTES: Keep chest out and shoulder blades retracted to maximize back muscle stimulation. Avoid using torso-generated momentum to move weight. Use lifting straps to avoid grip strength becoming a limiting factor.

CHEST

  • Incline Dumbbell Press | SETS: 4 | REPS: 10-12 
  • Incline Dumbbell Press | SETS: 4 | REPS: 15–20
    • superset with Incline Dumbbell Flye | SETS: 4 | REPS: 15–20
  • Flat Smith Machine Press | SETS: 4 (dropsets) | REPS: 15–20 
  • Cable Crossover | SETS: 2 (dropsets) | REPS: 15-20 

NOTES: Keep shoulders retracted to maximize muscle fiber recruitment across the chest. Avoid complete lockout (stop 2 to 3 inches short) on pressing movements to sustain tension on the chest rather than the triceps. Avoid dropping below chest depth on pressing to sustain tension on the pecs and reduce strain on shoulder joint. 

SHOULDERS

  • Standing Barbell Power Press | SETS: 4 | REPS: 12-15 
  • Standing Barbell Power Press | SETS: 3 (dropsets) | REPS: 20–25
  • Standing Dumbbell Lateral Raise | SETS: 3 (triple dropsets) | REPS: 20–25 
  • Lying Incline Barbell Front Raise | SETS: 3 (dropsets) | REPS: 20–25
  • Rear Lateral Raise | SETS: 4 (dropsets) | REPS: 20–25 

NOTES: Don’t lock out on pressing movements to sustain tension on deltoids. Avoid using torso-generated momentum to lift weight. Relax traps and isolate the deltoids even if it means using less weight.

TRICEPS

  • Cable Pushdown | SETS: 4 | REPS: 12-15 
  • Cable Pushdown | SETS: 3 (dropsets) | REPS: 20–25 
  • Body-weight Dip | SETS: 3 | REPS: Max 
  • Overhead Cable Extension | SETS: 3 (dropsets) | REPS: 20–25 

NOTES: Extend through the elbow and minimize shoulder movement to further isolate the triceps. Use a full range of motion to ensure all three heads of the triceps are worked.

BICEPS

  • Barbell Curl | SETS: 4 | REPS: 12-15 
  • Barbell Curl | SETS: 3 (dropsets) | REPS: 20–25 
  • Preacher Curl | SETS: 3 | REPS: 20–25 
  • Straight-bar Low-pulley Cable Curl | SETS: 3 (dropsets) | REPS: 20–25

NOTES: Keep arms tight to the side of torso to reduce external momentum. Don’t allow torso-generated momentum to contribute toward weight lifted. Externally rotate wrist on dumbbell exercises for more muscle fiber recruitment. 

CALVES

  • Seated Calf Raise | SETS: 4 | REPS: 12-15 
  • Leg Press Calf Raise | SETS: 3 (dropsets) | REPS: 20–30 
  • Seated Calf Raise | SETS: 3 (dropsets) | REPS: 20–30 

NOTES: Avoid bouncing at the bottom of each rep to exclude momentum generated by the Achilles tendon, improving isolation of the gastrocnemius/soleus. Use an isometric hold at the top of each rep to further increase muscle stimulation.

 FLEX 

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