Descending Reps

By James CantSeptember 6, 2016Workout of the Week

Shoulder Descending Reps

	Exercise	Reps	Sets	Rest	Tempo
A1	Standing DB Lateral Raise	15-20	4	45	2020
A2	Bent Over Cable Lateral Raise	15-20	4	45	20X1
B1	Standing BB Front Raise	10-12	5	30	20X1
B2	Prone 30⁰ Incline DB Lateral Raise	10-12	5	60	11X0
C1	Standing BB Push Press	4-6	6	30	20X0
C2	Standing DB Arnold Press	4-6	6	60	20X0

Back

	Exercise	Reps	Sets	Rest	Tempo
A1	Bent Over BB Row	15-20	4	45	2020
A2	Lat Pulldown	15-20	4	45	20X1
B1	Cable Straight Bar Pullover	10-12	5	30	20X1
B2	Bent Over DB Row	10-12	5	60	11X0
C1	Seated Cable Row	4-6	6	30	20X0
C2	Chin Up	4-6	6	60	20X0

Chest

	Exercise	Reps	Sets	Rest	Tempo
A1	Cable Fly	15-20	4	45	2020
A2	30⁰ Incline DB Fly	15-20	4	45	20X1
B1	45⁰ Incline BB Bench Press	10-12	5	30	20X1
B2	Flat DB Bench Press	10-12	5	60	11X0
C1	V-Bar Dips	4-6	6	30	20X0
C2	15⁰ Decline DB Press	4-6	6	60	20X0

Legs

	Exercise	Reps	Sets	Rest	Tempo
A1	Leg Extension	15-20	4	45	2020
A2	Leg Press	15-20	4	45	20X1
B1	Lying Leg Curl	10-12	5	30	20X1
B2	45⁰ Back Extension	10-12	5	60	11X0
C1	Front Squat	4-6	6	30	20X0
C2	Back Squat	4-6	6	60	20X0

Arms

	Exercise	Reps	Sets	Rest	Tempo
A1	Neutral Grip Chin Ups	15-20	4	45	2020
A2	Triceps Dips	15-20	4	45	20X1
B1	Standing BB Curl	10-12	5	30	20X1
B2	Seated DB French Press	10-12	5	60	11X0
C1	Seated 30⁰ Incline DB Curl	4-6	6	30	20X0
C2	Reverse Grip EZ Bar Skull Crusher	4-6	6	60	20X0

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