strength training
strength training
For my strength training i use a special variation of super sets ( i call this pair sets ) using the pyramid system .
Here is a sample of my workoutplan using this ” pair sets ” for workout .
pair set one
dumbell curl and neck press
Set 1 : dumbell curl 50# 15 reps following neck press 130# 15 reps
Set 2 : dumbell curl 50# 15 reps following neck press 130# 15 reps
Set 3 : dumbell curl 60# 12 reps following neck press 145# 12 reps
Set 4 : dumbell curl 60# 12 reps following neck press 145# 12 reps
Set 5 : dumbell curl 70# 6 -8 reps following neck press 160# 6 -8 reps
Set 6 : dumbell curl 70# 6 -8 reps following neck press 160# 6 -8 reps
pair set two
bench press and leg press
Set 1 : bench press 160# 15 reps following leg press 500# 15 reps
Set 2 : bench press 170# 15 reps following leg press 520# 15 reps
Set 3 : bench press 180# 12 reps following leg press 540# 12 reps
Set 4 : bench press 190# 12 reps following leg press 540# 12 reps
Set 5 : bench press 200# 8-10 reps following leg press 560# 10 reps
Set 6 : bench press 210# 6-8 reps following leg press 560# 10 reps
This are just 2 example about my strength training . To create a complete workout plan for this special workout is not easy and a lot of work .Using this special training is a way to avoid long breaks between the sets and gives the muscle group the time to relax for the next set . Practice the first exercise makes the muscle group powered out , doing the next exercise powers the next muscle group out but at this time the first muscle group has the chance to relax foe the next set of reps . At this training your heartbeat doesn’t change from high to low between the sets and you get a consequent high performance workout .
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