- Single-Leg Leg Press — Ratchet
Sets: 4 Reps: 1/3 Rest: 45
A ratchet is comprised of 2 sets, both using the same weight. The first set is an activation set, so you'll perform 1 repetition. The second set of a ratchet is the stimulation set, and you'll perform 3 reps. After the second set of a ratchet, add 10 or 20 pounds for the next ratchet. Perform two ratchets, which is 4 total sets. As a general guideline, your first ratchet should be with approximately 75% of your 1RM, and your last ratchet should be the heaviest weight you can lift without slowing down through sticking points, which is usually around 85%. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 90 seconds between all sets, but only take the minimum time required to give maximum effort.
- Single-Leg Leg Curl — Ratchet
Sets: 4 Reps: 1/3 Rest: 45
A ratchet is comprised of 2 sets, both using the same weight. The first set is an activation set, so you'll perform 1 repetition. The second set of a ratchet is the stimulation set, and you'll perform 3 reps. After the second set of a ratchet, add 10 or 20 pounds for the next ratchet. Perform two ratchets, which is 4 total sets. As a general guideline, your first ratchet should be with approximately 75% of your 1RM, and your last ratchet should be the heaviest weight you can lift without slowing down through sticking points, which is usually around 85%. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 90 seconds between all sets, but only take the minimum time required to give maximum effort.
- Bench Press — Ratchet
Sets: 5 Reps: 1/3/X Rest: 45
A ratchet is comprised of 2 sets, both using the same weight. The first set is an activation set, so you'll perform 1 repetition. The second set of a ratchet is the stimulation set, and you'll perform 3 reps. After the second set of a ratchet, add 10 or 20 pounds for the next ratchet. Perform two ratchets, which is 4 total sets. As a general guideline, your first ratchet should be with approximately 75% of your 1RM, and your last ratchet should be the heaviest weight you can lift without slowing down through sticking points, which is usually around 85%. After the last ratchet (set 4), for set 5, reduce the weight by 20% and perform as many reps as you can without technical breakdown. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 90 seconds between all sets, but only take the minimum time required to give maximum effort.
- Standing Wide-Grip Barbell Curl — Ratchet
Sets: 5 Reps: 1/3/X Rest: 45
A ratchet is comprised of 2 sets, both using the same weight. The first set is an activation set, so you'll perform 1 repetition. The second set of a ratchet is the stimulation set, and you'll perform 3 reps. After the second set of a ratchet, add 10 or 20 pounds for the next ratchet. Perform two ratchets, which is 4 total sets. As a general guideline, your first ratchet should be with approximately 75% of your 1RM, and your last ratchet should be the heaviest weight you can lift without slowing down through sticking points, which is usually around 85%. After the last ratchet (set 4), for set 5, reduce the weight by 20% and perform as many reps as you can without technical breakdown. Perform every repetition with maximum force (as hard and as explosive as possible), including feel sets. Rest a maximum of 90 seconds between all sets, but only take the minimum time required to give maximum effort.
- Medium-Grip Upright Row — Ramp
Sets: 5 Reps: 3/X Rest: 45
Perform 4 sets of 3 repetitions, ramping (increasing) the load each set. Begin the work sets of the ramp with approximately 50% of 1RM and add 10 or 20 pounds on each subsequent set. Ramp for 4 sets, ending with the weight that's the heaviest you can lift without slowing down through sticking points. For intermediate lifters, and depending upon the day and lift, the load should be between 70% and 80% 1RM. For advanced lifters, the load should be between 85% and 90%. Set 5, reduce the weight by 20%, and perform as many repetitions as you can without technical breakdown. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 45 seconds between sets, only taking the time required to give maximum effort.
- Decline Triceps Extension — Ramp
Sets: 5 Reps: 3/X Rest: 45
Perform 4 sets of 3 repetitions, ramping (increasing) the load each set. Begin the work sets of the ramp with approximately 50% of 1RM and add 10 or 20 pounds on each subsequent set. Ramp for 4 sets, ending with the weight that's the heaviest you can lift without slowing down through sticking points. For intermediate lifters, and depending upon the day and lift, the load should be between 70% and 80% 1RM. For advanced lifters, the load should be between 85% and 90%. Set 5, reduce the weight by 20%, and perform as many repetitions as you can without technical breakdown. On each rep of every set, always lift the weight with maximum force (as hard and as explosive as possible). Rest no more than 45 seconds between sets, only taking the time required to give maximum effort.
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