Member Ideas: Double Sets Challenge
We continue publishing the ideas that have been sent by our members. We ask you to keep the ideas coming as we really love to try them out! This idea was sent by Krizstian and it is very hard, but also efficient. Krizstian thought that our models could work out even harder: it would be waste of time and too easy to push our models to do just one type exercise at a time. So he came up with an idea that every set of exercises that model does, has two kinds of exercises. This way, we can double the sets of exercises that the models do, increase difficulty and make sure that throughout the workout routine almost all muscle groups of the model are kept working. The routine is very hard and actually, we did not know if it was possible at all, so we decided to try it out first and then publish. We selected one of our strongest models, Domantas to go through the test. It worked! The workout was hard, but Domantas was able to complete it (not perfectly though, so we had to add an extensive penalty session). The short intro of the workout will soon be published in the member section, the full workout will be published in the New Year.
The routine goes like this:
Double Sets Challenge
The essence of the routine is that the model must do two sets of exercises at the same time. Not in succession, but at the same time! There are some times, when the model can take breaks (max. 2 min) against penalty (“Break option”). The break is allowed only on these times. If the model takes an unauthorized break, this means extra penalty.
There are 4 rounds. The first round is easy (warm-up), the second is harder, the third is the hardest, and the fourth also a bit easier than round 3.
Round 1:
Incline bench press (45 degree bench) (5-5 kg) + leg extension (10 kg): 25 reps
Pullups + hanging leg raises tutorial (no weight): 10 reps
Dips + hanging leg raises tutorial (no weight): 15 reps
Break option (2 min)
Squat + shoulder overhead press (5-5 kg): 15 reps
Squat + biceps curls with dumbbell (10-10 kg): 20 reps
Break option (2 min)
Push-ups + dumbbell into a row (5-5 kg): 20 reps (push-up, left hand, right hand, push-up…)
Push-ups + front raise with dumbbells (5-5 kg): 10 reps (push-up, left hand, right hand, push-up…)
Leg raise position while lying on the floor + 25 shoulder presses while lying legs raised (2x5kg)
Break option (2 min)
Round 2:
Incline bench press (45 degree bench) (10-10 kg) + leg extension (20 kg): 25 reps
Pullups + hanging leg raises tutorial (5 kg): 10 reps
Dips + hanging leg raises tutorial (5 kg): 15 reps
Break option (2 min)
1) Squat + shoulder overhead press (10-10 kg): 15 reps
2) Squat + biceps curls with dumbbell (12-12 kg): 20 reps
Break option (2 min)
1) Push-ups + dumbbell into a row (10-10 kg): 20 reps (push-up, left hand, right hand, push-up…)
2) Push-ups + front raise with dumbbells (10-10 kg): 10 reps (push-up, left hand, right hand, push-up…)
3) Leg raise position while lying on the floor + 35 shoulder presses while lying legs raised (2x5kg)
Break option (2 min)
Round 3:
Incline bench press (45 degree bench) (12-12 kg) + leg extension (25 kg): 25 reps
Pullups + hanging leg raises tutorial (10 kg): 10 reps
Dips + hanging leg raises tutorial (10 kg): 15 reps
Break option (2 min)
1) Squat + shoulder overhead press (12-12 kg): 15 reps
2) Squat + biceps curls with dumbbell (15-15 kg): 20 reps
Break option (2 min)
1) Push-ups + dumbbell into a row (12-12 kg): 20 reps (push-up, left hand, right hand, push-up…)
2) Push-ups + front raise with dumbbells (12-12 kg): 10 reps (push-up, left hand, right hand, push-up…)
3) Leg raise position while lying on the floor + 45 shoulder presses while lying legs raised (2x5kg)
Break option (2 min)
Round 4:
1) Incline bench press (45 degree bench) (10-10 kg) + leg extension (20 kg): 25 reps
2) Pullups + hanging leg raises tutorial (5 kg): 10 reps
3) Dips + hanging leg raises tutorial (5 kg): 15 reps
Break option (2 min)
Squat + shoulder overhead press (10-10 kg): 15 reps
Squat + biceps curls with dumbbell (12-12 kg): 20 reps
Break option (2 min)
1) Push-ups + dumbbell into a row (10-10 kg): 20 reps (push-up, left hand, right hand, push-up…)
2) Push-ups + front raise with dumbbells (10-10 kg): 10 reps (push-up, left hand, right hand, push-up…)
3) Leg raise position while lying on the floor + 30 shoulder presses while lying legs raised (2x5kg)
3 min rest
Penalty:
As many rounds, as model takes for a break (for example he took 5 breaks, in penalty must do 5 rounds!) Between the rounds the model can take a 1 min break!
1 Penalty Round:
Bicpes curl on machine (20 kg): 25 reps
Triceps pushdown on machine (30 kg): 25 reps
Leg extension on machine (50 kg): 25 reps
Decline weighted twist with 20 kg dumbbell: 25 reps
For unauthorised break there are Shiiko Dachi stress position penalty: 1 minute of each position for every unauthorised break.
Position 1: Shiko-Dachi, keeping arms stretched at the sides, holding 5 kg weights
Position 2: Shiiko-Dachi, keeping arms stretched above, holding 5 kg weights
Position 3: Shiiko-Dachi, keeping arms stretched in front, holding 5 kg weights