System #6 – Body weight Exercises
• Choose a pulling and a pushing body weight exercise (i.e. Chin-ups & Dips).
• Alternate between the two exercises.
• Complete as many sets as possible for each exercise.
• Go to failure in each set.


1A) Pulling Exercise – As many reps as possible (2-0-1)
• No rest.
1B) Pushing Exercise – As many reps as possible (2-0-1)
• Rest 15 seconds. Repeat super set as many times as possible in 3 minutes.


System #7 – Negatives
• Choose a weight you can normally lift for 8 repetitions, but do only 5 reps.
• Perform a 4-second “Negative” (lowering) for each repetition.
• Alternate between biceps and triceps exercises.
• Complete as many sets as possible for each exercise.


1A) Biceps Exercise – 5 reps (4-0-1)
• No rest.
1B) Triceps Exercise – 5 reps (4-0-1)
• No rest. Repeat super set as many times as possible in 3 minutes.

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