Primary Muscles: Pectoralis Major, Sternal (Chest - lower pecs) weighted dip - 4 sets x 6, 8, 10, 12 (perform as drop set with 3b.) $999.99. Leg Extension: 2 sets of 6 and 1 6-8-10 drop set. Cables are the only gym machine you need - Men's Health Week 1 Day 1 Exercise Sets Reps Muscle Group Bench Press 2 9-11 Chest Reverse-Grip Bench Press 2 9-11 Chest Incline Dumbbell Press 2 9-11 Chest Dumbbell Flye 2 9-11 Chest Cable Crossover (High Pulley) 2 9-11 Chest Close-Grip Bench Press 2 9-11 Triceps Following it, you can do push-ups of the same number of sets and reps. The 400-Rep Bigger Chest Workout - Men's Health Reps: 6-10. Sets 3 Reps 15-20 Rest 90 seconds. With a slight bend in your elbows . Skinny Guy's Guide to Building Muscle - Mass Sets and Reps ... Cable crossovers- Do 4 sets of 12 reps. Take 1-2 minutes of rest in between. Cable Crossover 3 sets of 10-15 reps. Pec Deck Fly 3 sets of 10-15 reps. REFERENCES. This applies especially if you pair the exercise with push ups, as I describe in more detail below. The Ultimate Arms and Chest Workout Plan | Wellbridge Cable Chop Sets, Reps, and Weight Recommendations. Seated rows - 4 sets of 10 reps; Deadlifts - 4 sets of 5 reps; Bent over rows - 4 sets of 8 - 10 reps Sets: 3. Reps: 10-15. An effective burnout is cable crossovers. Most bodybuilders complement their bench press exercises with a number of units of cable crossovers. PHUL Workout Routine [with Spreadsheet & PDF] Circuits and complexes are written as follows: D1. Kneeling Cable Crossover Lat Pulldown. Cable crossover comes with 3 variations but to train your inner chest muscles we will perform the high to low crossover exercise. It concludes with a powerful pec-pumping superset: multijoint dips with cable crossovers. 1.2 Incline Bench Press. Because you're working a single joint, you can't use anywhere near the load you can with multi-joint movements. Valor Fitness Bd-62 Wall Mount Cable Station In 2021 Wall Mount Cable Crossover Machine Crossfit Equipment You don't need to take over an entire room in your house and set up multiple workout stations. 2) Use A Full Range Of Motion - A . Choose a weight that leads to true muscle failure at the given reps. Rest 30-45 seconds between sets and push it 110%. Exercises.com.au is Australia's premier exercise and fitness website with over 1100 pages, 600+ exercise videos, 500+ articles on exercise, fitness, muscle building, strength . Do enough reps per set: anywhere from 4-40 repetitions per set will build muscle fairly well, but we tend to gain more muscle more easily when lifting in the 6-20 rep range. The point is to burn out the muscle, which works best with a minimum of 10-15 reps. 6 Best Chest Exercises For Muscle Building - Health and ... Jeff Nippard's Shoulder Hypertrophy Program - Electrical ... Lat Pulldown Alternatives: 12 Of The Best Exercises Resistance band pull-apart (reverse) The reverse band pull-apart isn't as popular as it should be. How to perform: Then the incline dumbbell press and cable crossovers follow in that order. 1.5 Tricep Pushdown. Sets And Reps. Back. . Hypertrophy Training Volume: How Many Sets to Build Muscle? Usually, the big compound lifts are done for lower reps, the . 1.3 Cable Crossover. Flula Borg Gained 25 Pounds of Muscle With 'The Suicide ... This is very important because we want to prevent injuries at all cost. Lift . Cable fly provides constant tension throughout the full movement. Keep the weight the same through every position and complete as many reps as possible until failure. reverse cable crossover (mid) 3 +15 10 1 perform cable reverse flyes both arms at once, set up cables at shoulder level, decrease weight as needed If you have done cable exercises before, you know what we're talking about. Find home cable crossover machine, compare over 5.000 shops! 2. So to build chest muscle cable crossover is an effective chest exercise. Incline Bench Press 3 sets x 6-8 reps; Low to High Cable Fly 3 sets x 12-15 reps; Reverse Dumbbell Chest Press 3 sets x 8-12 reps This scheme follows a reverse pyramid, meaning you lighten the weight for slightly higher reps on each set after your first 1-2 sets. band crossover pushups (r&l) - 3 sets x . Injectable Steroids - Anabolic Steroids and Peptides Shop in USA. Target Chest Sets 3 Reps 10 Rest 60 seconds This is an excellent chest exercise because the cable keeps tension on the muscle for the duration of the rep. It's also easier to execute than a bench fly, which does a similar job. Finally, you complete the FST-7 by doing the incline cable flyes, 7 sets of 8-12. Do 2-3 sets of 12-20 reps. Great-Workout.com. Most bodybuilders would quickly overtrain on this routine but it worked like magic for Arnold Schwarzenegger. How to do the cable crossover • Set the cables at just higher than shoulder height Cable Crossover. 1. Pick a weight you can perform 8-12 reps with and stick with it for the entire workout. Straight-leg deadlift. Find home cable crossover machine, compare over 5.000 shops! . challenging at 15 to 18 reps. weighted pushups - 3 sets to failure (perform as drop set with 4b.) Get our Fit Father 30-Day Fat Loss Program here → https://www.fitfatherproject.com/youtube-ff30x-programGet our Fit Father Old School Muscle Building Program. Stephen Johnson Exalted Seer Posts: 2097 Joined: Mon Mar 13, 2006 4:20 am . For example, lifting a set of 6 reps, but splitting it into two mini-sets of 3 reps with a 10-sec rest in between. . 5lb Pair. Cable Crossover; 2 warm up sets of 10-12 reps and 1 working set of 8-10 reps. Incline Dumbbell Biceps Curl; Standing EZ Bar Biceps Curl; 1 set of 10-12 reps for warm up and 1 working set of 8-10 reps. Machine Preacher Curl; Dorian Yates Back Dorian Yates Training Day 5: Rest Day 6: Legs. Urethane Coated Round Dumbbell Pairs. Chin Ups. Each set should consist of 8-12 reps. Take a rest in between sets. Perform low, mid, and high cable crossovers by adjusting the handle's position on the cable machine. For building muscle size: 3 sets of between 6 - 8 reps. For muscle tone: 3 sets of between 12 - 15 reps. Muscles Used. Get ready to feel it! Reps: 25. For the high pulley cable chest fly, perform 4-5 sets of about 8-10 reps. 3. Deadlift. Obviously you save the heaviest weight for the last set Cable Crossover ''hands crossing'' (high to low) - 3 sets of 12-15 reps Pec Fly Machine- 3 sets of 12-15 reps < Do triple drop set on the 3rd and final set ARMS Rope Press down- 3 sets of 12 reps; then 2 sets of 15-20 reps Elevated Triceps Extension (rope) or Overhead Rope . Close-Grip Decline Bench Press or Dip: 2 sets of 6 and 1 all-out heavy double rest/pause set. Learn how to do seated cable rope crossover row from this step-by-step illustrations: Muscles Worked. Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Execution (Cable crossover) : Grab both upper pulleys of the cable machine; Stand in the middle . Cable Crossover: 6 sets, 6, 12, 12, 8, 8, 6 + drop set, 1 1/2 minutes rest; Remember to switch up the sets and reps every 1-2 mesocycles. 2b. Rubber Grip Hex Dumbbell Sets. Finish off with 1-2 burnout sets of bottom-half push-ups using handles for as many reps as possible, making sure to feel the stretch at the bottom of the movement. It's like a cable crossover substitute for beginners, strengthening the pecs and serratus anterior. Exercise selection: In PHUL routine the priority has given to compound lifts. -Standing Cable Fly/Cable Crossover-Low Cable Fly.all 3-4 sets of 10 reps or to failure, whichever comes first. Cable Crossover - 3 sets of 12 reps. Horizontal Chest Press Machine - 3 sets of 11 reps. Dumbbell Pullover - 3 sets of 8 reps. At the end of the video, Cutler stepped on a scale which showed . Attach stirrup handles to the high pulleys of a cable crossover machine; Take one in each hand - your arms should be outstretched with a slight bend in the elbows; 1.4 Chest Dips. If . The deadlift, Romanian deadlift, . However you are free to replace or insert new isolation movements to the program. Before we start the chest and tricep workout, make sure to do a few warmup sets. You can also pre-exhaust your pecs by performing the cable crossover ladder first, then doing your barbell and dumbbell presses. This is a 3 day routine, follows the format of : Week 1: ABA. We all know that crossover is one of the best exercises to train your chest muscles. With a slight bend in your elbows . Wall mounted cable crossover machine. 1.7 Triceps Rope Extension. This third superset combines two isolating exercises, that allow you to contract both muscle groups properly. Cable Crossover. This scheme follows a reverse pyramid, meaning you lighten the weight for slightly higher reps on each set after your first 1-2 sets. Attach a handle to the lowest pulley and stand to one side of the cable machine. 3b. If you don't have access to a cable machine, you . GOOD LUCK! If you don't have access to a cable machine, you can use a pec deck machine or do dumbbell flyes. That means that the first exercise, flat bench press, is performed until all the sets, reps, and rests are complete. Exercise 5: Cable crossovers. And the machine trainers see people struggle with the most is the cable crossover or cable pulley machine. Low cable flyes + close grip cable press-Do 3 sets of 20 reps. Use light weights on this. You can replace it with unilateral cable crossovers after some time ( after 8 weeks) 4. together, set up cable 1 foot above eye level and pull to eyes a1. You can do 3-4 sets of 8-12 Reps; 6. Notes. Sets and Reps: 3x 6-12 7. Grab the handles with each hand and lunge . Home Gym Equipment Cable Crossover Machine Tx607 Buy New Arrivals Cable Crossover Machine Gym Equipment At Home Gym Mid cable crossover 2 x 10-12 (Rest 30 seconds between sets) High cable crossover 2 x 10-12 . . Cable crossover machine, flat bench. Nor should you try to because of the stress that extra weight puts on your elbow joints. Rest: 60sec. 1) Use Lighter Weight - Don't try to be a hero with cable crossovers. Recommended Reps: 3 sets x 8 reps. With the cable pulley almost at chest height, hold one handle with both your hands, interlocking the fingers over it, and keep your elbows by . You can also combine a cable chest workout with push-ups, performing the sets of both exercises without a break. Adjust the handles so they're slightly lower than shoulder height and grab the handles so your palms are facing forward and your . Here is a tutorial on how to do this workout. I keep doing that until I am down to 30 seconds between sets. rest-pause/drop set on the last set of each exercise. Row The muscles used for seated cable rope crossover row may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for . Military Press or Dumbbell Shoulder Press: 2 sets of 6 and 1 heavy double rest/pause set. Follow the links for more details. Urethane Coated Round Dumbbell Sets. Quick Tip. Sets/Reps: 3-4 sets of 8-12 or 12-15 reps, training close to failure. Use a weight about 10 pounds lighter on each side than you' d normally use for 10-12 reps.DIRECTIONS Attach D handles to the upper-pulley cables and stand midway between the stations with your feet hip-width apart. They have short intra-set rest periods between 5-30 seconds. Of course, as you get more comfortable with the form, feel free to change up your set and rep ranges to challenge yourself. Go from the full stretch to around three-fourths of the way up. Upper-Chest Exercise Alternative. More than the cable crossover, pin press, push-up, and floor press. 1.1 Flat Dumbbell Press. high to low cable or band crossovers - 4 sets x 15 reps; body command 4a. A veritable classic, this isolation cable exercise builds strength in the upper biceps. C. Cable crossovers. Cable Crossover. Step-by-step how-to. Compound lifts should remain unchanged. barbell bench press - 4 sets of 10 reps; low to high cable crossovers - 2 sets of 10 reps; center pulley cable crossover - 2 sets of 10 reps; high to low cable crossover - 2 sets of 10 reps I start my routine with one arm cable curls. These are great for shoulder health and stability, as well as building muscle. 5-50lb Set. Note: Use 1.5-2 minute rests between sets. On hypertrophy days you should do 3-4 sets of 10-15 reps of 60-80% of your 1 rep max. Rest times: 100 seconds between sets. 1 x 10 reps 1 x 10 reps 1 x 8 reps 1 x 8 reps. . EMG Study 1 Schanke, Whitnee, et al, American Council of Exercise and University of Wisconsin, La Crosse, "Top 3 Most Effective Chest Exercises," ACE CertifiedNews, Oct. 2012. Do incline crossovers until you reach failure. The 11 Best Cable Crossover Substitutes. CABLE CROSSOVER — 3 sets of 15 reps each side; rest 30 secs between sets Begin in a staggered stance with your body positioned in the middle of a dual cable machine with one weight stack on either side of you. Wall mounted cable crossover machine. For chest cable crossover of primary importance is technique. Try to do this workout once per week. The cable crossover station is one of the best places to do this, and extended sets are one of my favorite intensity-boosting techniques. Complete 3 sets of 15, 12, 10 reps. #5 - Cable Crossover: Cable crossover has different variations and each variation targets different chest muscles. Place a flat bench in the middle of a cable crossover machine and set the pulleys at their highest level. 4b. Kneeling Cable Crossover Lat Pulldowns are a great lat pulldown alternative that can be done with cable pulley machines. One of the functions of the pecs is to draw the arms across the body in a hugging-type movement, which is exactly what you get with the cable crossover. Here is an example of a kickass chest workout using just a cable machine: Standing Cable Chest Press: 3 sets x 12 reps; Cable Incline Bench Press: 3 sets x 12 reps; Cable Incline Bench Fly: 3 sets x 10 reps Do this routine for 6 weeks. low to high cable or band crossovers - 4 sets x 15 reps; lower chest 3a. 3 x 10 reps. Day 2 Tuesday - Back / Biceps. If all you have access to is a cable crossover machine, we promise you can get an exceptional chest workout in. Choose a weight that allows you to reach muscle failure by the target rep listed. Cable machines offer a wide range of movement options depending on the position of the pulleys. Pec Deck or Cable Crossover: 2 sets of 6 and 1 maximum mTor activation set. Standing Anti-rotation Press; Muscles Worked: Abs, arms, pecs. 4 sets x 15 reps. How to do it: Standing with your back to the machine, position the pulleys so they're level with your shoulders. REP Fitness is a home and commercial equipment supplier that specializes in strength and conditioning equipment. Bending the Elbows. Lat Pulldown 316,000 lifts Tricep Pushdown 114,000 lifts Seated Cable Row 85,000 lifts Tricep Rope Pushdown 85,000 lifts Cable Fly 39,000 lifts Face Pull 40,000 lifts Reverse Grip Lat Pulldown 16 lifts Cable Bicep Curl 29,000 lifts Cable Crossover 8 lifts Straight Arm Pulldown 6 lifts Cable Overhead Tricep Extension 5 lifts Cable Woodchoppers 5 . Follow the links for more details. You should aim to complete 3-4 sets of 10-12 reps of the cable rear delt fly. Cluster sets are made up of smaller constituent sets within each set. Cable Crossovers. Routine for Muscle Gains: 4-5 sets x 6-8 reps. How To Do Cable Crossover. I have now started focusing on volume over intensity every set. Take note that in this rep range, the type 2 muscle fibers or the fast twitch muscle fibers come into play. Hold a weight plate in between your palms and press it up from the centre of your chest. Muscle Group. Notes. This reduces the need for additional equipment saving you space, time and money. Equipment used . D3. In any case, what different chest train lets you try your reflection as you crank out the reps?! It concludes with a powerful pec-pumping superset: multijoint dips with cable crossovers. There are some things that you can build by going low on repetitions. Standing Biceps Cable Curl. Sets: 4. Cable Crossover. When the last sets are at 10 reps as well, I knock 5 seconds off the rest period. The cable crossover is a single-joint movement, typically done after sets of heavy chest presses. Cable Crossover. 2. Many bodybuilders train this showcase muscle group too often . I.e., 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, 10 reps, and then on the last 2 sets, I often fail at 7-8 reps. Cable Rear Delt Fly Mistakes 1. Get ready to feel it! Perform 3-4 sets of 6-10 reps. For the second additional exercise, choose a type of flye, pec deck, or cable crossover. In each chest workout, include at least as many sets of upper-chest work (incline presses and flyes) as you do lower chest work (flat and decline presses and flyes, and dips). Perform 10 reps of this and straight into 10 burpees. Grab the handle with one hand and the tower with the other, to brace . This movement is similar to a wide grip pulldown except now, . Cable crossover. 6 sets, 6, 12, 12, 8, 8, 6 + drop set, 1 1/2 minutes rest. Sets: 4. Lateral raises - 4 sets of 12 reps; Cable crossovers - 3 sets of 15 reps; Triceps rope pushdowns - 3 sets of 15 reps; Seated dumbbell shoulder press - 3 sets of 10 reps; Skullcrushers - 3 sets of 12 reps; Pull Day. The idea behind this is that on the final set you target the body part which . While horizontal pressing exercises like the bench press activate the chest, one of the functions of pectoralis major is also to draw the arms across the body in a hugging-type movement, which is exactly what you get with the cable crossover. Place one foot forward slightly, bracing your core, pull the handles slightly downward and across your body . Repeat with as many reps and sets as needed. $1,599 . Nonetheless, the cable crossover is only one of a protracted record of cable machine workouts you are able to do in your… Continue reading The 12 Greatest Cable Machine Workout routines for . Cable Crossover: 5 Tips on Proper Form & Technique. Friday: Workout A3 1.6 Skullcrushers. Choose a weight that allows you to reach muscle failure by the target rep listed. Exercise. You can do this exercise by finishing a set with one arm at a time (i.e., do a set with the left arm, then complete a set with the right arm) or in alternate right hand to left hand style. 4 Sets x 6 Incline Bench Press; 4 Sets x 8 Flat Bench Press; 3 Sets x 10 Incline Dumbbell Flys; 4 Sets x 10 Decline Cable Crossover; 3 Sets x 10 Flat Batwing Flys; Warm up completely before beginning this workout. Lat Pull Downs (to front) 1 x 12 reps 1 x 12 reps 1 x 10 reps . $49.99. 3 sets. Use a weight about 10 pounds lighter on each side than you' d normally use for 10-12 reps.DIRECTIONS Attach D handles to the upper-pulley cables and stand midway between the stations with your feet hip-width apart. Attach two handles to the lowest notch on each side of the machine. Bring the plate back down to make contact with the chest and press up to full lockout for 1 full rep. Reps: 10-15 Sets: 3-5. Exercise Variation: The incline flye can also be done with cables, placing an incline bench in the middle of a cable crossover station and using handles at the lowest pulley settings. Build Muscle in 90 Days - http://athleanx.com/x/my-workoutsSubscribe to this channel here - http://bit.ly/2b0coMWThe perfect chest workout should consist of . 5 Cable lateral raise. It's an ideal exercise to use when targeting the middle and upper parts of the chest. No matter what space you're working out in, REP has you covered. Cable crossover is a good exercise for maximising chest development, . Sets: 4. Exercise #5: Cable crossover, 3-6 sets of 5-20 reps Arnold performed five different chest exercises with lots of sets and reps on each exercise. Calves - standing calf raise (10 sets, 10 reps), seated calf raise (8 sets, 15 reps) and one leg dumbbell calf raise (6 sets, 12 reps) Forearms - wrist curl (4 sets, 10 reps), reverse barbell curl (4 sets, 8 reps) and wrist roller machine (4 sets, failure) Other Arnold Schwarzenegger workout routines include: Giant sets are so effective because they dramatically increase the time under tension on your muscles. To focus cable crossovers on your upper chest, perform them with the cables set near the floor, so that you are pulling the handles up and together on each rep. Cable Crossover: Do your reps with an isokinetic method: control both the way down and the way up, then squeeze at the peak contraction for a second or two. Cable crossover curls: 2: 15 2: 10 Bi Law One. Rest-pause set as last set of each exercise Workout 1: Chest, Triceps, Calves Exercise Bench Press Incline Bench Press Incline Dumbbell Flye Cable Crossover Workout 4: Legs and Abs Sets x Reps 4 x . Third on Brandon's list is the seated incline cable fly. Cable Fly. Kickbacks. Must Read: Best Lower Chest Dumbbell Exercises to Get Ripped. D2. This exercise allows you to get a perfect stretch and contraction as you're raising the cable up. Exercise #4: Cable crossovers x 8-20 reps, rest 2-3 minutes, repeat! Now THAT is a brutal way to train your chest! 2-3 Minute dynamic chest stretch plus warmup sets. You must follow more reps with lower weights for more effective results. *Choose a weight that limits you to 8-12 reps in the first position. Complete 3 sets of 12, 10, 8 reps each. reverse cable crossover (high) 3 15 9 0 perform cable reverse flyes both arms at once, set up cables 1 foot overhead a2. Cable Crossover . easy - if you're new to strength training to build a good foundation. Blunder 6: Going too Heavy on Sets. Valor Fitness Bd-62 Wall Mount Cable Station In 2021 Wall Mount Cable Crossover Machine Crossfit Equipment You don't need to take over an entire room in your house and set up multiple workout stations. Cable Rows Wide Grip Using . That is, for example, 20-30 push-ups, then immediately 10-15 crossovers, then relax, and do the next set. Sets 3 Reps 15-20 Rest 90 seconds. 5-50lb Set. Answer (1 of 3): Uh… to target the upper pecs do scoops when you bring them together (IE have the pulley very low, bend your arms and scoop them together as you adduct the humerus, switch which hand is on top on each rep. for lower, set the pulley above your shoulders (ideally pretty high), brin. Bulgarian Split Squat: 3-4 Sets of 6-10 reps. Inverted Row : 3-4 Sets of 6-12 reps. Dumbell Lateral Raises: 3-4 Sets of 10-15 reps. Tricep Extension: 3-4 Sets of 10-15 reps. High to Low Chest Ring Fly: 3-4 Sets of 8-10 reps. When I got here, the regulars told me I needed to go to more sets and lower reps. Explains how to perform cable crossovers (aka standing cable flies) and the muscles used. It includes a flat bench barbell press of 4 sets of 8-12, followed by an incline dumbbell press of the same quantum. 3. If you're trying to bulk up, a heavier weight should . Illustrated Guide. 2 sets of 12-14 reps for warm up and 1 working set of 10 . Do 25 reps. Exercises.com.au. Below are two (2) primary sets, reps, and weight (intensity) recommendations for coaches and athletes to properly program the cable chop . The lying supine cable side lateral is a cable exercise that isolates your rear delts and places emphasis on the front part of the movement where you are strongest. 1 x 12 reps 1 x 10 reps 1 x 10 reps 1 x 8 reps . Cluster sets allow you to lift more weight or perform more reps. 2 Low to high cable crossover. Sets and reps for mass. Throughout the cable rear delt fly, you want to maintain a slight bend in your elbows. Reps: 25. . Sets: 4; Reps: 15, 12, 10, 8; Rest: 60 seconds; Cable Pec Fly: Using a cable crossover machine with stirrup handles attached to the high pulleys, take one handle in each hand, with your arms outstretched and a slight bend at the elbow. When it comes to building muscle mass, the reps must involve repetitions which range from 8 to 10 reps all in all with every set. Wiki […] Set an appropriate weight (based on your personal metrics) and then perform the following steps: . 3 x 10 reps or failure . Top. I protested that what I had had been working for a long time and . Combine the two and you have the highly effective Cable Crossover Extended Set that I recently came up with. Exaggerate the stretch and hold the bottom position for 1-2 seconds per rep. Do 12 reps. A3. Three-Way Cable Crossover Sets: 3 Reps: 21This single-joint move is done over three angles. Low cable fly is a good upper chest exercise and close grip cable press is for the inner chest. Seated Incline Cable Fly. 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And the tower with the chest and tricep workout, make sure to do cable crossover is effective! Protested that what I had had been working for a Huge chest I describe in more detail.... Set, 1 1/2 minutes rest chest train lets you try your reflection as you & # ;! Rope crossover row from this Step-by-Step illustrations: muscles Worked: Abs, arms, pecs for Schwarzenegger. This and straight into 10 burpees or the fast twitch muscle fibers come into.. Plans for a Huge chest a cable machine as I describe in more below... Routine with one hand and the tower with the other, to brace sets, reps, rests... Extended set that I recently came up with for slightly higher reps each! Slight bend in your elbows am down to make contact with the other, to brace isolation exercise. Handles slightly downward and across your body you can perform 8-12 reps with lower weights for more effective.! Lowest pulley and stand to one side of the machine the pulleys < a href= '' https //fitnessproworkout.com/chest-exercises-with-cables/! 8 reps 1 x 8 reps http: //fitnessmonarchy.com/inner-chest-workout/ '' > 10 most effective chest exercises | ATHLEAN-X < >! Note that in this rep range, the big compound lifts are for! Up, a heavier weight should all-out heavy double rest/pause set the reverse band pull-apart ( )!

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