It's official. Spring is right around the corner. 

Now is the time to unpack the shorts and the t-shirts and get ready for some sun.

But are you T-Shirt weather ready?

Here is a great workout to pack on muscle in no time. 

You arms will be pumped, and your shoulders will look insane after this workout. 


We're going to be hitting Shoulders, Biceps, and Triceps.
 

I'm introducing some next-level training techniques to ensure that you'll be getting the most effective workout during the shortest amount of time. 

(I'm all about getting to the gym, working out, and getting out.)

You shouldn't have to waste hours at the gym only to see no results. 

The full workout should take about 40-50 minutes. 
 


We're going to be focusing on performing exercises in a standard set scheme: 4 sets of 10-15 reps.

Next, we'll be using Reverse Pyramid Training.

everse Pyramid Training, or RPT, simply put, is starting with heavy weight and fewer reps, then slowly decreasing the weight by 10% and performing more reps.

Training heavy in this short amount of time will recruit the maximum amount of muscle fiber. Again, focusing on the idea of Hypertrophy, we are working out in the most efficient way possible.

The standard RPT rep scheme is 6, 8, 10.


Do this workout once a week for 6 weeks.

Trust me. 

You'll be ready for T-Shirt weather in no time!

Now, onto the workout.


Standing Dumbbell Press RPT
Warm up set with light weight 15 reps
3 Working Sets 4-6, 6-8, 8-10reps

Lateral Raises, Standard Sets
4 Working Sets 12-15 reps

Alternating Dumbbell Curls, RPT
3 Working Sets 4-6, 6-8, 8-10 reps

Hammer Curls, RPT
3 Working Sets 4-6, 6-8, 8-10 reps

Barbell Curls, Standard Sets
4 Working Sets 12-15 reps

Triceps Rope Pushdowns, Standard Sets
4 Working Sets 12-15 reps

 

NOTES:
During the Reverse Pyramid Training sets (RPT), you will start with your heaviest set first for 4-6 reps, then decrease the weight by 10% for your set of 6-8 reps, and again for your set of 8-10 reps.

Rest time in between RPT working sets should be around 2-3 minutes.

Rest time in between Standard Sets should be around 60-90 seconds. 

Weight should be moderate to heavy.

 

Oh, and don't forget to tag me in your progress pictures on Instagram.

#GetAListFit


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