As you can probably guess, how it works is you do 4 sets of 6 reps with a close to max weight, then on your last set drop the weight by 10-20% and push out 12 reps. This not only helps incredibly for building strength and size, it also improves your muscle endurance.
Despite being sick for the better part of the last three weeks, I am definitely making progress. When you hop on the scales in the morning and see you’ve lost a kilogram from the day before, it can be hard to take, especially when you’re doing everything right and putting in the effort.
In transformations like these – or anything, really – it’s important not to focus on your day-by-day progress, but by how steadily you’ve improved over a week, or two weeks, or a month. We all have bad days, but it’s important not to let them become bad weeks or bad months.
Now I’m past the half way mark of the challenge, I need to ensure these next few weeks are good ones to set myself up for the final stretch. And I know if I keep the chicken breast and sweet potato hooked to my veins, I’m gonna be alright.
6,6,6,6,12 Chest + Back Workout
Superset of 5 Rounds
Incline Chest Press Dumbebell - 6,6,6,6,12 - 90sec rest
Supported on Bench 1 Arm Row Dumbbell - 6,6,6,6,12 - 90sec rest
Superset of 4 Rounds
Flat Bench Press Mid Grip Thick Bar - 6-8 reps - 75sec rest
T-Bar Row Wide Grip - 6-8 reps - 75sec rest
Superset of 3 Rounds
Pec Dec Machine - 10-12 reps - 60sec rest
Seated Row Neutral Grip Dual Pulley - 10-12 reps - 60sec rest