Run The Rack Workout

Here's a full body workout that's so simple you'd have to try really hard to screw it up. But simple does not mean easy. Brace yourself for the "run the rack" workout.

You're going to park up by the dumbbell rack on a bench.

You're alternating between two dumbbell exercises doing sets of 5.

You're increasing the weight each set until you do a set that's nearly to failure, then making your way back down the rack to the weight you started on. It's quite awful I assure you.

Click the link below the title to see a video demo.

Superset 1

Dumbbell Press

https://vimeo.com/121850880

Dumbbell Romanian Deadlift

https://vimeo.com/111121974

Superset 2

Chest Supported Dumbbell Row

https://vimeo.com/121849807

Dumbbell Goblet Squat

https://vimeo.com/121853333

As mentioned above you're doing sets of 5 increasing the weight with each round until you find a weight that gets you close to failure. Then you're decreasing the weight each round until you're back to the weight you started on.

Ideally you will find your top weight by the 4th or 5th set. You can either go up 2kg each time or 4kg if your sets are feeling to easy.

Rest as much as you need to between sets. Obviously the less rest you have the harder it will be.

Here's an example of what a workout might look like.

Set 1: 16kg x 5

Set 2: 18kg x 5

Set 3: 22kg x 5

Set 4 24kg x 5

Set 5 22kg x 5

Set 6 18kg x 5

Set 7 16kg x 5

In this example the 18kg dumbbells were feeling too easy so the lifter jumped up to 22kg and found their top weight of 24kg on set 4.

If I explain anymore I will just complicate it.

Just get to the gym and give it a go!