Rest Heavy 5 Day Workout Plan. 2nd Week of January to 2nd Week in February.
This workout is an excellent maintenance plan that allows your body some more recovery time. The issue with working out 6 days a week if you’re lifting heavy and hitting the same muscle groups is that it is an experienced bodybuilding approach. It takes a lot of knowledge and practice to only allow yourself one rest day and not suffer from injury. Reality is most people who want to get “big” or those who want that influencer type of bod rarely achieve it. It’s the truth but let’s explain why. The better you know, the better you do. Basically when people are lifting very intensely or training super hard for a specific goal they either get mentally burnt out by not trusting the process and obsessing too much about getting there and get discouraged. Other than that, they usually get injured. If you don’t have completely perfect form or know your limits of pushing yourself while maintaining a mostly proper form then you need to stick to the basics.
Rest heavy is a great in-between of cutting and bulking. It is not a novice workout plan but more moderate to experienced. Anyone learning weight training should stick to mostly bodyweight calisthenics, kettlebells, dumbbells, and have someone show them how to properly bench, deadlift, and squat. Machines should also be avoided (talking to you all the planet fitness viral video weirdos). You can really utilize Rest Heavy as a year long lifting formula and modify certain days by adding or subtracting workouts based on how you want to build your physique. If there is a specific muscle group you want to sculpt differently then add a workout for that and subtract a workout from the other muscle you are working out. For example, if you want nice biceps and you’re doing a back & bi day then go harder on 3 exercises of back instead of 4 and add another bicep workout. Maybe you need rear delts so more rope face pulls instead of shoulder presses. It is recommended that you definitely do some exercises for strength but then have some exercises where you’re not pushing yourself to do the motion but focusing on the muscle by contracting and relaxing the tension. Repeating this for an exercise will help your muscle understand that it needs to grow.
Hopefully this makes sense. A lot of developing your physique is heightening awareness of how your body moves and responds to certain exercises. Over time you will be able to target very specific muscle fibers in different areas of your muscle. Real bodybuilders will agree and you can ask them about it at your local gym. Most are super cool and willing to give you a few pointers or at least their perspective on how they train. Getting into shape is one thing but utilizing weight training to sculpt your physique is different. Anyone who is fortunate enough to have a healthy body they can control can do this for free too. There are lots of ways to exercise and objects you can use even if you can’t afford a gym membership. We truly owe it to ourselves to show gratitude for being healthy enough to exercise and maintain a healthy body. Some people are not that fortunate due to illness, accident, or genetic problems. It is a blessing to take care of yourself.
Throw this workout into your notes and utilize it as a good 4 week break from a bulk plan or as an overall maintenance plan. Enjoy!
Rest Heavy – Go heavy. 2 rest days.
Jello
Bulgarian spilt or Bar/DB Squat- 4x 10
Deadlift- 4x 10
Leg Press- 4x 10
Leg Extension- 3x 12
Leg Curl- 3x 12
Calf Raises- 4x 20
Breasts
12 Mins Stair Master
Bench Press- 1x 15 3x 10 1x 5
Chest Fly- 4x 10
Decline Bench or Lower Cable Fly- 4x 10
Dumbbell or Chest Press Machine- 3x 10
Side Lateral Raises- 3x 15
Rope Pulldown- 4x 10
Abs V-Up- 3x 10
Spiderman- 45
Crunches- 50
Wings
12 Mins Stair Master
Wide Grip Pull up- 3x 5
Deadlift- 4x 10
Lat pulldown- 4x 10
Row- 4x 10
Single arm dumbbell row- 4x 7
Preacher Curl- 4x 10
Calf Raise- 3x 25
V-Up- 2x 12
Crunches- 2x 25
Rest Day – Active
12 Mins Stair Master
Side Underhand Lateral Raise- 3x 12
Underhand Forward Raise- 3x 12
Russian Chair- 45
Spiderman Abs- 45
Free Squat- 2x 50
Popeyes
10 to 15 min Stair Master
Barbell Curl SuperSet Reverse Curl- 4x 10
Skull Crusher SS Close Grip Press- 4x 10
Preacher Curl- 4x 12
Overhead rope pull (tricep)- 4x 10
Hammer Curl- 4x 10
Rope Pulldown SuperSet Rope Curl- 3x 10
Abs V-Ups- 30
Arnold
12 mins Stair Master
Arnold press seated- 4x 10
Side raises- 4x 10
Military Press- 3x 10
Face Rope Pull- 4x 10
Abs Russian Twist- 45
Russian Chair- 45
Spiderman- 45
Crunches- 45
Rest Day
That’s all folks. Enjoy.
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