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In galvanized wire rope scenario you train

The first setup is the simplest and easiest to fit into a regular lifestyle due to its week to week predictability. In galvanized wire rope scenario you train four days a week in a two way split. The advantages are always knowing when and what you will be training and once you inform others who may be affected by your schedule allowances can be made and accommodated for and taking both your heavy days on the last two days of your work week, that is if you don’t work weekends. Train legs heavy on the last of days leading into the weekend, trust me.

The rest pause workouts will look like this, upper body workout: overhead barbell press, incline barbell bench press, flat barbell bench press, parallel bar dips, shoulder width under grip chins, barbell bent over rows, T-bar rows, barbell curls.

Lower body workout: Barbell squats, leg press, stiff legged deadlifts, standing calf raise. Warm up thoroughly with five warm up sets each for push, inner wire flexible shaft , and legs. The three exercises to warm up with are barbell overhead press, shoulder width under grip chins, and barbell squat, five sets of ten reps, one minute between warm up sets then two minutes between the last warm up and the first working set.

Rest two to three minutes between exercises of related muscle groups, those being push, pull, and legs. Rest five minutes between the last set of push and the first set of warm ups for pull. Train right through all sets of legs without extended rest periods between quads, hams, and calves.

straight wire outer casings is done for one set of three to five reps or five to seven reps depending if you are working upper or lower body, after you reach positive failure rack or put down the weight and rest 10-15 seconds, then unrack or pick up the weight and do as many reps as you can then rack or put down the weight and rest 10-15 seconds, then unrack or pick up the weight and do as many as you can and rack or put down the weight and rest 10-15 seconds, then unrack or pick up the weight a final time and do as many reps as you can. That is one rest pause set.

 

 

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