Workout Routines

Climb The Ladder to Build Muscle and Strip Body Fat

Make the most of limited minutes in the gym with this brutally effective technique.

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Converging Ladders

We’ll converge two different compound exercises with ascending and descending ladders. Sounds complicated but it’s really not. Let me explain. As we increase the repetitions on one exercise, we’ll decrease the reps on the other exercise, hence the name converging ladders. For round 1, we’ll pick the Bench Press and Barbell Squats (this is going to hurt!).

Round 1

Set 1: 10 reps of Barbell Squats, 60-sec. rest, 2 reps of Barbell Bench Press
Set 2: 8 reps of Barbell Squats, 60-sec. rest, 4 reps of Barbell Bench Press
Set 3: 6 reps of Barbell Squats, 60-sec. rest, 6 reps of Barbell Bench Press
Set 4: 4 reps of Barbell Squats, 60-sec. rest, 8 reps of Barbell Bench Press
Set 5: 2 reps of Barbell Squats, 60-sec. rest, 10 reps of Barbell Bench Press

For the first set, the weight on the barbell squats will be light and, as you go forward, you’ll add weight to the bar with each progressive set. For the bench press the first set will be heavy, and as you go forward you’ll take weight off the bar. Next, we hit Round 2 and then we’re done.

Round 2

Set 1: 10 reps of Dips, 60-sec. rest, 2 reps of Pull-ups
Set 2: 8 reps of Dips, 60-sec. rest, 4 reps of Pull-ups
Set 3: 6 reps of Dips, 60-sec. rest, 6 reps of Pull-ups
Set 4: 4 reps of Dips, 60-sec. rest, 8 reps of Pull-ups
Set 5: 2 reps of Dips, 60-sec. rest, 10 reps of Pull-ups

Of course, you’ll probably have to hit the pull-ups with multiple attempts near the end, but give it everything you’ve got. It’s okay to swing your legs a little for maximum effort. That’s not a problem. Just don’t move on to the next sequence of exercises until you perform all of the repetitions.

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