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Heavy Duty Training(Woman)
by Gavin W.
7 athletes joined
Program Description
This is the low volume approach. 1 set to muscular failure, meaning gun to your head another rep is not possible. Heavy duty training requires an adequate rest period between workouts, a minimum of 72 hours but preferably every 96 hours. Every rep will include a 4 second concentric and 4 second eccentric(this does not provide any hypertrophic benefits, it just makes the exercise SAFER). Lastly, if you are a beginner, focus your first month or two on nailing down your form. And remember you'll only get better at exerting yourself as time goes on. Training to failure will be easier as you train more and more thus giving you better workouts every time.
Program Overview
Level
Novice, Intermediate, Advanced, Beginner
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
30 minutes
Created
Mar 10, 2024 08:27
Last Edited
Jun 04, 2024 01:48
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Week 1
1 / 1 Weeks
Day 1
1
Pullover (Machine)
1 Set
6-10 Reps
@10
2
Incline Chest Press (Machine)
1 Set
8-12 Reps
@10
3
Chest Supported Row (Machine)
1 Set
6-10 Reps
@10
4
Tricep Extension (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
Day 2
1
Leg Press
1 Set
6-10 Reps
@10
2
Leg Curl
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
10-14 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@9.5
5
Standing Calf Raise
2 Sets
10-15 Reps
@10