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Rob Colacino Workout
The psycho-burst training system is pure intesity!!
1 Set of 1 Rep. Hold for each excercise
On the bench, find out what weight works best for you.
Always use good spotters for this training system!!
This is one rep very very very slow. Take bar to
chest, go up 3/4 of the way then hold. Hold for at least
10 seconds then go on up.
DO 1 REP REST 5 SECONDS
DO 2 REPS REST 5 SECONDS
DO 3 REPS REST 5 SECONDS
DO 4 REPS REST 5 SECONDS
DO 5 REPS REST 5 SECONDS
DO 6 REPS REST 5 SECONDS
DO 7 REPS REST 5 SECONDS
DO 8 REPS REST 5 SECONDS
DO 9 REPS REST 5 SECONDS
DO 10 REPS REST 5 SECONDS
Bent over barbell rows
/ Superset chins
6 Reps each
Bring bar to chest, go 1/2 way down then hold it.
Then go the rest of the way down very slowly until
fully extended. Then hold at full extension only on
the last two sets.
Hold last two reps on last 2 sets
Hold on the negative on top, then go 1/2 way down
on the negative and hold. Then go down 3/4 and hold,
then hold the rep hanging.
(Find your own weight for the
barbell row, find your
hold times and ALWAYS GO TO FAILURE ON
YOUR WORKING SETS)
check back in a few
weeks for bicep, tricep,
and shoulder workouts.
For more information go to Psycho Burst training
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