24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 1 of 1

Thread: x reps workout

  1. #1
    Registered User chris_nos_2007's Avatar
    Join Date: Aug 2005
    Posts: 155
    Rep Power: 13
    chris_nos_2007 is a glorious beacon of knowledge. (+2500) chris_nos_2007 is a glorious beacon of knowledge. (+2500) chris_nos_2007 is a glorious beacon of knowledge. (+2500) chris_nos_2007 is a glorious beacon of knowledge. (+2500) chris_nos_2007 is a glorious beacon of knowledge. (+2500) chris_nos_2007 is a glorious beacon of knowledge. (+2500) chris_nos_2007 is a glorious beacon of knowledge. (+2500) chris_nos_2007 is a glorious beacon of knowledge. (+2500) chris_nos_2007 is a glorious beacon of knowledge. (+2500) chris_nos_2007 is a glorious beacon of knowledge. (+2500) chris_nos_2007 is a glorious beacon of knowledge. (+2500)
    chris_nos_2007 is offline

    x reps workout

    Does this workout sound like it would work well to you all. I just did the first one today and man it was harder than what i am used to doing max-ot.
    I lift three days a week, Monday, Tuesday, and Thursday, and do cardio a few of the other days. As per the routine layout in "Ultimate Mass Workout", the e-book pertaining to X-Reps, I've opted to split the routine on Monday and Tuesday, and perform the routine again on Thursday. The routine is straight out of Steve Holman and Jonathon Lawson's recent book. So, the layout is as follows:

    Monday - Chest, Delts, & Tri's
    Flat Bench (with proper form) - 135 (10 reps), 205 (12 reps followed by X-reps to failure). The authors recommend declines, to ensure proper form, since most people can't or don't follow form, but I prefer flats.
    Inclines - 95 (10 reps), 135 (8 full reps w/ X-reps to failure)
    Upright rows - 15 (10 reps), 25 (8 full reps w/ X-reps to failure)
    Overhead presses - 95 (10 reps), 135 (8 full reps w/ X-reps to failure)
    Dips - fist set (12 reps), second set (10 full reps w/ X-reps to failure)
    Knee ups - 15 reps, 12 reps w/ X-reps to failure)

    Tuesday - Back, Biceps, & Legs
    Chest supported rows - 20 (10 reps), 35 (8 full reps w/ X-reps to failure)
    V-handle pull-downs - 105 (10 reps), 155 (8 full reps w/ X-reps to failure)
    Deadlift - 135 (10 reps, with shrugs @ top), 225 (10 reps, with shurgs)
    Hyperextensions - 25 lb plate @ chest for 10, 35 lb plate for 8 full reps w/ X-reps to failure
    Undergrip chins - 12, 10 full reps w/ X-reps to failure
    Incline hammer curls - 20 (12 reps), 20 (10 full reps w/ X-reps to failure)
    Calves - 15 minutes on treadmill @ 8% incline and 3.7 mph
    Front squats - 135 (10 reps), 185 (10 full reps w/ X-reps to failure)
    Hack squats - 160 (10 reps), 250 (8 full reps w/ X-reps to failure)
    Knee ups - 15 reps, 12 reps w/ X-reps to failure)

    Thursday - Combine entire routine and go from start to finish (except for deadlifts) performing only one set per exercise. All of this is straight out of the book by Holman and Lawson.
    I copied and pasted this workout so the weights arent mine.
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts