RSP Chiseled Phase 4: Day 47

You're cruising through the shred phase of this program! I hope you've got some energy in store, because today we get back to weight training.

Back | Main | Next

I think pull-ups are one of the most important exercises in fitness today. There are few better tests of strength than your ability to pull yourself up. It's a great metaphor for training in general. When the time comes, can you move upward?

You thought triple dropsets were tough, but today's quadruple dropsets just make this back workout much harder! Simply put, for each set you perform 6 reps of a heavy weight, then immediately lower the weight for 8 reps, then lower it again for 10 reps, and finish with one more drop for 12 reps. So, each set is 36 total reps of decreasing weight.

These sets will test your endurance, strength, and mental stamina. Get ready!

Back
Warm-up
1

Pull-up

3 sets of 10 reps
Pull-up Pull-up

2

Close-grip pull-up

3 sets of 10 reps, 30-45 sec. rest between sets
Close-grip pull-up Close-grip pull-up

3

Bent-over barbell row

4 sets of 8 reps, 45-60 sec. rest between sets
Bent-over barbell row Bent-over barbell row

4

Bent-over V-bar row

3 quadruple dropsets of 6, 8, 10, 12 reps, 60 sec. rest between sets
Bent-over V-bar row Bent-over V-bar row

5

Chin-up

3 sets of 10 reps, 30 sec. rest between sets
Chin-up Chin-up

6

Lat pull-down

3 quadruple dropsets of 6, 8, 10, 12 reps, 60 sec. rest between dropsets
Lat pull-down Lat pull-down

7

Close-grip lat pull-down

3 quadruple dropsets of 6, 8, 10, 12 reps, 60 sec. rest between dropsets
Close-grip lat pull-down Close-grip lat pull-down


Stack Your Results! An Advanced Stack to Support Lean Muscle Growth! Go Now!

Back | Main | Next