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The Local Buzz 247 Features: Health & Fitness – Today’s Workout Routine FOR A WIDER BACK

The Local Buzz 247 Features: Health & Fitness – Today’s Workout Routine FOR A WIDER BACK

FOR A WIDER BACK
Here is an example 6-week mesocycle using my RP-21 Training System that puts an emphasis on back width. You will superset your RP-21 sets, your 6×5 sets, and your 4×8 sets. In the original RP-21 protocol, we did not use supersets for the 7×3 or the 6×5. Today we will.

You will rest 45 seconds between the 7×3 supersets and 30-90 seconds between the 6×5 supersets. You can deload either at the end of the first 3 weeks before starting the second 3 weeks or at the end of the 6 weeks.

DAY 1: DIPS & CHINS
Exercise Sets Reps
1a. Dips 7 3
1b. Chin-ups 7 3
2a. Dips 6 5
2b. Chin-ups 6 5
3a. EZ Curl Bar Pullover 4 8
3b. Weighted Pushup 4 8

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