This week is intense because we’re combining supersets and Dramatic Transformation Principle (DTP). Remember that DTP hits all your differing types of muscle fibers—Type 1, and Type 2 A and B. Working all of these helps bring up a weakness for a more complete physique.
NOTES:
* You’ll perform a set of lat pulldowns followed immediately by seated cable rows. Start with a light weight for 30 reps of lat pulldowns followed immediately by seated cable rows. Then rest for 3 minutes before your next superset, adjusted for reps and weights.
* Follow the first 10 supersets with another superset of 10 for deadlifts and barbell shrugs. Pay attention to weights and reps and adhere to rest times to make sure you’re working your target muscles — and the varying types of muscle fibers — completely.
* It’s particularly important that you use supplements that deliver creatine and electrolytes when you’re using intense training techniques such as DTP supersets, especially when you’re performing 10 sets of them.
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EXERCISE |
COMMENT |
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Lat pulldowns |
DTP 10 Sets / 30,25,20,15,10,10,15,20,25,30 REPS DTP superset of lat pulldowns followed immediately by seated cable rows. Then rest 3 minutes between each of your 10 supersets. |
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Seated cable rows |
10 Sets / 30,25,20,15,10,10,15,20,25,30 REPS |
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Deadlifts |
10 Sets / 30,25,20,15,10,10,15,20,25,30 REPS DTP superset of deadlifts followed immediately by barbell shrugs. Then rest 3 minutes between each of your 10 supersets, adjusting weights and reps. |
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Barbell shrugs |
10 Sets / 30,25,20,15,10,10,15,20,25,30 REPS |
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TIP: Use weight straps so your grip or forearms don’t fail first—your body is going to endure a lot of time under tension during these DTP supersets.
Check out my video for detailed tips on how to perform each exercise in this superset.
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