Higher Rep Program

Some people have been asking to post another workout program.  Here is one I just wrapped up this past week.  It was designed to provide a little break for the joints since we have done a few heavy programs prior to this.

My goal in this program was to get between 10-12 reps per set.   If I could do between 12-15 reps then I would up the weight.  Likewise if I failed before reaching 10 reps I would lower the weight used.  Regardless of the higher reps in this program the mentality is the same – find a weight that will force me to fight for every rep and give maximum effort to reach my desired rep range.  The amount of weight, or the number is irrelevant.  I am not looking to walk around telling people how much I lifted on this or that exercise.  My goal is to stress and overload the muscle to the point that it needs to grow stronger through rest and nutrition to continually handle a larger load and grow larger too.

This is a 3 day split, where we hit each workout once a week.  I designed it this way because it fits our schedules better.  Plus I like the rest days in between workouts.  I feel I am better recovered and recharged to give 100% to every workout.

****Prior to each of these exercises we always warm up and stretch.  For me this means 5 minutes or so on a treadmill or bike to raise the body temperature and get the body ready to exercise.  Then before the first exercise of every muscle group we will do some light sets, sometimes starting with just the bar as a way to get the feel and form of the exercise and begin to warm up that muscle group.  We will also stretch those muscles as well as any supporting muscle groups that are about to be worked.  After several light sets, each with an increased weight we will then move on to the working sets you see below.*****

Day 1   Legs

Barbell Lunges   2 sets 10-12 reps per set.

Leg extensions 2 sets 10-12 reps per set.

Lying Leg curls 2 sets 10-12 reps per set.

Day 2 Back and biceps

Pulley Rows  2 sets 10-12 reps per set

Palms-facing lat pulldowns  2 sets 10-12 reps per set

Modified deadlifts 1 set 10-12 reps      *Since I want to target the lower back and not involve the legs as much I will only lower the bar to just past my knees while keeping my back arched and flat, and head and chest up.  At the point I am going to break that form I raise the bar back up squeezing my lower back muscles.

Incline dumbbell curls 2 sets 10-12 reps

Day 3 Chest, Shoulders, Triceps

Incline dumbbell presses 2 sets 10-12 reps

Decline dumbbell presses 1-2 sets 10-12 reps

Seated barbell military presses 1 set 10-12 reps

Skull Crushers 2 sets 10-12 reps

Advertisements

2 thoughts on “Higher Rep Program

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s