TMC with Day 4 of our New Rest Pause Program.

Day 4: Back and Biceps

Wide Grip Pulldown Machine/Cable

• 1 Warm Up Set at 50% of Max for 10-12 Reps.
• 1 Rest Pause Set with 75% of your Maximum for 8-10 Reps, 10 Deep Breaths,6-8 Reps(with spotters assistance if necessary), 15 Deep Breaths, Finish with as many reps as possible until Full Muscular Failure

Row Machine(Not Plate Loaded)

• 1 Warm Up Set at 50% of Max for 10-12 Reps.
• 1 Rest Pause Set with 75% of your Maximum for 8-10 Reps, 10 Deep Breaths,6-8 Reps(with spotters assistance if necessary), 15 Deep Breaths, Finish with as many reps as possible until Full Muscular Failure

Under Grip(Palms Facing)Cable Pulldown

• 1 Warm Up Set at 50% of Max for 10-12 Reps.
• 1 Rest Pause Set with 75% of your Maximum for 8-10 Reps, 10 Deep Breaths,6-8 Reps(with spotters assistance if necessary), 15 Deep Breaths, Finish with as many reps as possible until Full Muscular Failure

Low Back Extensions on a Roman Chair

• 3 Sets of 15-20 Extensions with 2 second flex and hold of Erector Spinae (at top)

Hammer Strength Preacher Curl

• 1 Warm Up Set at 50% of Max for 15-20 Reps.
• 1 Rest Pause Set with 75% of your Maximum for 12-15 Reps, 10 Deep Breaths,8-10 Reps(with spotters assistance if necessary), 15 Deep Breaths, Finish with as many reps as possible until Full Muscular Failure

Brachialis DB Curls (Concentration Style)

• 1 Warm Up Set at 50% of Max for 10-12 Reps.
• 1 Rest Pause Set with 75% of your Maximum for 12-15 Reps, 10 Deep Breaths,8-10 Reps(with spotters assistance if necessary), 15 Deep Breaths, Finish with as many reps as possible until Full Muscular Failure

Please feel free to leave comments or ask questions about any of these exercises, rep ranges or anything related.

Our hope is to put some sample videos up soon so you can see the type of exercises and how to perform them to get the most out of the workout.

Lots of changes and enhancements to the site right around the corner.

MIHWCS