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Easy Muscle Building Workout – Running the Rack

dieselsc-com-running-the-rack-dumbbell-military-press

One of the easiest ways to setup a killer workout is to simply run the rack.

Running the rack involves starting on the dumbbell rack with the lightest weight and working your way up every single increment.

All you have to do is pick an exercise, set your target number of reps for each set, and get after it.

Here is the great thing about running the rack – you get a ton of volume in for the target muscle group(s) and they are quality reps! There is progression (progressive overload) in each set which is essential for building muscle and you get plenty of rest between each set.

Here is what we did last night:

Exercise: Seated Dumbbell Military Press
Target Reps: 10 reps
Rest: 90-120 sec

Set 1: Seated Dumbbell Military Press, 20lb dumbbells x 10 reps, rest 90-120 sec
Set 2: Seated Dumbbell Military Press, 25lb dumbbells x 10 reps, rest 90-120 sec
Set 3: Seated Dumbbell Military Press, 30lb dumbbells x 10 reps, rest 90-120 sec
Set 4: Seated Dumbbell Military Press, 35lb dumbbells x 10 reps, rest 90-120 sec
Set 5: Seated Dumbbell Military Press, 40lb dumbbells x 10 reps, rest 90-120 sec
Set 6: Seated Dumbbell Military Press, 45lb dumbbells x 10 reps, rest 90-120 sec
Set 7: Seated Dumbbell Military Press, 50lb dumbbells x 10 reps, rest 90-120 sec
Set 8: Seated Dumbbell Military Press, 55lb dumbbells x 10 reps, rest 90-120 sec
And so on…until you can’t hit the target reps

When we got really heavy, we dropped to 5 reps for the last couple of sets so we could continue moving up the rack as high as we could.

Afterwards, my shoulders felt amazing!

Running the rack works great with other exercises too:

  • Dumbbell Curls
  • Dumbbell Standing Military Press
  • Dumbbell One-Arm Standing Military Press
  • Dumbbell Bench Press
  • Dumbbell Floor Press
  • Dumbbell Clean & Press
  • Dumbbell Shrugs
  • Dumbbell Lunges
  • Dumbbell Deadlifts
  • Dumbbell RDL’s
  • Dumbbell Swings
  • Dumbbell Goblet Squats

The list goes on and on…

Try out this simple programming model the next time you head into the gym and you’ll be guaranteed to jack up the intensity of the training session!

By on February 11th, 2015

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Comment (1)

  1. Posted by - HeroForm on April 12, 2015

    Awesome tips and great workout to try! thanks!
    http://www.heroform.com

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