The 4 Rep System Routine - Don Ross

4 REP SYSTEM

This program will continue to shock your muscles into new growth. In it, you benefit from 4 different systems, ranging from low reps/heavy weight to high reps/light weight.

Begin with a light warmup in the 1st exercise of each bodypart, then go immediately to a heavy weight and do 3 sets of 6 reps of that exercise. The 6th rep of each set should be a struggle. Rest no more than a minute between sets, no more than 2 minutes between exercises, and no more than 5 minutes between bodyparts.

The 2nd exercise of the group will consist of 3 sets of 8 reps. In all of these, use a weight that makes the last rep difficult. Use good form in each exercise. The 3rd exercise will be 3 sets of 12 reps. The final exercise of the group will give you the finishing pump of your life! It consists of 2 sets of 20 reps.

This will be a 3-way split routine: chest, shoulders and upper back the 1st day; arms and abs the 2nd day; thighs, calves and lower back the 3rd day.

This is a combination of exercises designed to hit each muscle group from all angles .


THE 4 REP SYSTEM

1st and 4th Days

Chest:
Barbell Bench Press - 3 x 6
Incline Flye - 3 x 8
Decline DB Press - 3 x 12
Cross-Pulley Flyes - 2 x 20

Shoulders:
Barbell Press Behind Neck - 3 x 6
Standing Lateral Raise - 3 x 8
Upright Row - 3 x 12
Dumbbell Presses - 2 x 20

Back:
Behind Neck Chins - 3 x 6
Close Grip Chins - 3 x 8
Bentover BB Row - 3 x 12
Bent Forward Low Pulley Row - 2 x 20
 - Take a medium grip on a floor pulley. Standing several feet away from the machine, bend forward. Stretch your arms forward. Pull the bar to your chest by bringing your elbows back.
 - Variation: One-Arm Pulley Rows - Brace with one arm against the low pulley machine, pull back on the pulley with the other arm.


2nd and 5th Days

Biceps:
BB Curl - 3 x 6
Seated DB Curl - 3 x 8
Floor Pulley Curls - 3 x 12
 - Take a close grip on the bar of a floor pulley. Sit about five feet from the pulley; keep your elbows at your sides, hands level with your waist. Curl the bar to your shoulders.
Preacher Bench Curl - 2 x 20

Triceps:
BB French Press - 3 x 6
Lying DB Triceps Extension - 3 x 8
Triceps Pushdowns, Close Grip - 3 x 12
Triceps Pushdowns, Reverse Grip - 2 x 20

Abdominals:
Decline Situp - 3 x 6
Roman Chair Situp - 3 x 8
Hanging Leg Lift - 3 x 12
Modified Roll Up - 2 x 20


3rd and 6th Days

Thighs:
Leg Press - 3 x 6
Hack Squat - 3 x 8
 Leg Extension - 3 x 12
Lean-Back Squat - 2 x 20

Calves:
Standing Calf Raise - 3 x 6
Seated Calf Raise - 3 x 8
One-Legged Calf Raise - 3 x 12
Leg Press Calf Raise - 2 x 20

Lower Back:
Deadlift - 3 x 6
Barbell Bend-Over - 3 x 8
Stiff-Legged Deadlift - 3 x 12
Hyperextension - 2 x 20

4 REP SYSTEM VARIATION

For this routine, use the same exercises as in the previous one. This time, do 4 sets of each exercise. With this program, you will utilize all four rep systems with each exercise: the heavy weights for strength and mass, and the light set at the end for a final pump.

Start with a weight you can do 12 reps with. Add weight and do a set of 8 reps. Up the weight to a poundage where you can only perform 5 or 6 reps. Your final set of the exercise is done with a very light weight. Do a set of 20. Give yourself around a minute for each set, 2 minutes between exercises, and no more than 5 minutes between body parts. 

For example:

Chest - 

Barbell Bench Press, 4 x 12, 8, 6, 20.

Incline Flye - 4 x 12, 8, 6, 20.

Decline DB Press - 4 x 12, 8, 6, 20.

Cross-Pulley Flyes - 4 x 12, 8, 6, 20.