1. Rest-Pause
This workout includes a technique called rest pauses which creates metabolic stress. It works by letting you take a little rest between single sets. After each set, rest for 30 seconds or 10 deep breaths. Repeat the process, and again once more afterwards, for a total of three “rest pause sets.” This technique improves stamina and increases muscle mass. This workout involves sets of Machine Chest Pauses with 2 Rest Pauses and 12 reps. It also includes Incline Dumbbell Presses with 3 Rest Pauses with 8 repetitions. Other techniques are 3-5 sets of Barbell Bench Presses (6 reps), Incline Dumbbell Flyes and High Cable Crossovers with 15 repetitions each. This workout is very exhausting so you shouldn’t use compound free weight movements such as squats or barbell benches.