Chest and Triceps

Warm up - Incline bench press 1 x 20 and 1 x 15

Incline bench press 1 x 20 rest pause

Hammer strength press 1 x 28 rest pause

Dumbell flyes 1 x 32 rest pause

Seated french press 1 x 26 rest pause

Seated dumbell extension 1 x 35 rest pause

Job done!

Back and Biceps

Rack deadlifts 1 x 10(singles)

T-bar rows 1 x 40 rest pause

Chins 1 x 30 rest pause

Dumbell curls 1 x 25 rest pause

Barbell curls 1 x 25 rest pause

Shoulders, Traps and Forearms

Seated shoulder press 1 x 20 rest pause

Arnold press 1 x 18 rest pause

Bent over lat raises 1 x 25 rest pause

Dumbell shrugs 1 x 22 rest pause

Seated forearm curls 1 x 40 rest pause

Job done.

Chest and Triceps

Bench press 1 x 28 rest pause

Incline bench press 1 x 24 rest pause

Machine flyes 1 x 30 rest pause

Over head cable extensions 1 x 30 rest pause

Pushdowns 1 x 26 rest pause

Apart from the obvious intensity CC do you find this method any better than the others you have tried?? The GVT etc...


Sent from the darkest region of my brain!!

This is one version of Bulldozer training mate,
I think it's excellent, It's sort of similar to the Dorian Yates one set all out routine,
I have never been in so much pain the morning after a workout, It's great and it does the job, to me it's better than GVT(never thought I'd say that)
Rest pause is an excellent way of training.

You've probably posted an detailed explanation of rest pause training on here, I'll get a gander at it when i find it!!


Sent from the darkest region of my brain!!

there's one on ere somewhere mate, dfwtp also put one up about it

Back and Biceps

Rack deadlifts 3 x 10, 8 and 7

T-Bar rows 1 x 40 rest pause (close grip, palms facing)

Wide grip pulldowns 1 x 29 rest pause

EZ bar cable curls 1 x 35 rest pause

Dumbell curls 1 x 24 rest pause

Shoulders, Traps and Forearms

Seated shoulder press 1 x 25 rest pause

Arnold press 1 x 24 rest pause

Barbell shrugs 1 x 22 rest pause

Reverse machine flyes 1 x 30 rest pause

EZ bar wrist curls 1 x 40 rest pause