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You'll pick a weight with which you can get about 18 reps,
but only do 10; rest for 30 seconds, then do 10 more—and so
on until you complete 6 sets. If you get 10 on your last set,
add a small amount of weight to that exercise at your next
workout.
2. Or you can use a standard 4X sequence for those density-
oriented bodyparts, but with higher reps on each set. For
example, instead of 4x10, do 4x12 or 4x15 for calves,
forearms, and abs.
For more on 4X training, see The X-traordinary 4X Mass Workout.