The text above says it all. This week I received more than a few disgruntled messages from R5ers who were experiencing the aftermath of 2 brutal high volume, high intense sessions.
The increased number of sets and reps within this workout are great for building lean muscle mass. When these sets are performed with minimal rest periods, it not only increases the intensity (which burns more fat!), but allows blood to stay within the muscle creating more of a hypertrophic response (builds more muscle).
We split it into two separate torture sessions. Upper body and lower body. The structure was supersets for individual mucsle groups with just 30 secs rest in-between each set. So make sure you have your equipment set up and you move onto the next superset sharpish. If you take the correct rest periods, each workout should take about an hour.
So strap in, get ready for hell and give it a go if you dare!
Upper Body Workout
Back
A1 - Pull Ups x10
A2 - Dumbbell Row x 10 (each side)
Perform straight after each other, 30 secs rest, 4 rounds, straight onto next muscle group
Chest
B1 - Incline Barbell Press x10
B2 - Press Ups x10
Perform straight after each other, 30 secs rest, 4 rounds, straight onto next muscle group
Shoulders
C1 - Hammer Dumbbell Press x10
C2 - Lateral Raise x10
Perform straight after each other, 30 secs rest, 4 rounds, straight onto next muscle group
Arms
D1 - Incline Seated Bicep Curls w. Dumbbells x10
D2 - EZ-Bar Overhead Tricep Press x10
Perform straight after each other, 30 secs rest, 4 rounds
Lower Body Workout
Hamstrings
A1 - Dumbbell Romanian Deadlift x10
A2 - Lying Hamstring Curl x 10
Perform straight after each other, 30 secs rest, 4 rounds, straight onto next muscle group
Quads
B1 - Front Squats x10
B2 - Raised Heel Squats x10
Perform straight after each other, 30 secs rest, 4 rounds, straight onto next muscle group
Glutes
C1 - Glute Bridge w. Barbell x10
C2 - High Box Steps x10 (each side)
Perform straight after each other, 30 secs rest, 4 rounds, straight onto next muscle group
Calves
D1 - Seated Calf Raise x10
D2 - Single Leg Standing Calf Raise w. Plate x10 (each side)
Perform straight after each other, 30 secs rest, 4 rounds
Be sure to pick challenging weights throughout. Don't take the easy route.
Ps - You might wanna book the next day off work.
Enjoy!
Ryan
