This may be the most challenging week of this program. Today we’re combining two of the most effective growth techniques — supersets and DTP. It’s no coincidence that I call these DTP supersets, and they’re amazingly effective. They’re also quite challenging. Here’s how they work:
You’ll perform a set of barbell shoulder presses with a light weight for 50 reps, followed immediately by a set of barbell upright rows with a light weight for another 50 reps. This set shouldn’t be easy—you should reach failure with each, and then you’ll rest for 3 minutes. For the next set you’ll drop to 40 reps for each, choosing a heavier weight (if possible) that allows you to perform all reps.
Continue to pyramid down in reps and increase weight until you reach 10 reps for each move in your DTP superset. Then repeat this set before increasing reps while decreasing weight. You’ll perform a total of 10 DTP supersets.
NOTES:
* Note that you’re going to perform 100 reps for the first superset. Today’s workout will only get more challenging as you perform 10 of these DTP supersets.
* You’re going to need your recovery supplements. I recommend getting in Re-Kaged immediately after your workout and Kasein before bedtime—go with at least a 2-scoop serving of Kasein on your DTP superset day.
* Use the rest-pause principle if needed to complete each DTP superset.
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EXERCISE |
COMMENT |
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Standing Military Presses |
10 SETS / 50,40,30,20,10,10,20,30,40,50 REPS DTP SUPERSET: Rest 3 minutes between sets. |
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Barbell upright rows |
10 SETS / 50,40,30,20,10,10,20,30,40,50 REPS |
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TIP: DTP supersets are going to feel unnatural to your body. Your brain is going to rebel against them. It’s important that you bring everything you’ve got to this workout, using your brain to overcome the limits your body is trying to impose on you.
Check out my video for detailed tips on how to perform DTP supersets and the mindset it takes for this challenging workout.
