3 Heavy Sets, 1 Burn-Out

I’ve always liked the best of both worlds. I love training heavy because I like the shape it gives your muscles. But I also like to hit high-rep sets. I feel this gives you that conditioned look. So I’ve always like the idea of combining heavy weights with high reps. In this case, I’m performing 3 heavy sets followed by what I call a burn-out set, which is basically a high rep set of 15-20 reps.

I trained back and biceps this morning using this method. I plan to continue this throughout the rest of the week. And if you’ve been following my workouts, you’ll know that I was hitting just one muscle group per workout. I’m now coupling biceps with back and triceps with chest. This will free up my Friday workouts to hit a few muscles a second time for that week. I’ll more than likely alternate between a power day and high rep day.

More Power, More Muscle


for Jason’s TestoFuel Review

TestoFuel Lat Pulldowns

Back Workout

Lat Pulldowns:
4 sets x 10, 8, 8, 15 reps

Hammer Strength High Rows:
4 sets x 10, 8, 6, 15 reps

Hammer Strength Low Rows:
4 sets x 10, 10, 8, 15 reps

Plate-Loaded Rows:
4 sets x 8, 6, 6, 15 reps

Biceps Workout

Dumbbell Hammer Curls:
4 sets x 10, 10, 10, 15 reps

Preacher Curls:
4 sets x 10, 8, 8, 15 reps

The workout for both back and biceps went by fairly quick. Last week I was focusing on doing just 3 heavy sets per exercises. I felt I needed to throw in a higher rep set though. I feel like the mixture of heavy weights in the moderate rep range (rarely will I go below 6 reps) and higher reps work all of the muscle fibers. This gives you a better overall shape.

I also hit some seated calve raises. If I recall, I did 5 sets of 12 reps. After that I rode the recumbent bike for 30 minutes. I went home and started cooking my famous white bean chicken chili in the crock pot so it will be ready tonight (it’s been slow cooking on low all day). This is my way of saying I need to clean up my diet a little.

Train with Passion,


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