Bodybuilding Forums

Just need some clarification on when I'm suppose to do the burn out set. I posted Wednesday's workout below.


CHEST:
* Would I just do a burn out set on the last set of Deep/Wide Dips?

BICEPS:
* Would I just do a burn out set on the last set of Standing Alternating DB Curls?

* Also...Instead of doing the Preacher Curls would a good substitute be Seated Incline Dumbbell Curls?



Chest
Flat Barbell Bench Press --- 6 to 8 reps
Flat Barbell Bench Press --- 6 to 8
Pec Deck or Cable Crossovers --- 7 to 10
Pec Deck or Cable Crossovers --- 7 to 10
Deep/Wide Dips --- 6 to 8
Deep/Wide Dips --- 6 to 8

Biceps
Straight Barbell Curls --- 6 to 8 reps
Straight Barbell Curls --- 6 to 8
Cable Preacher Curls --- 6 to 8
Cable Preacher Curls --- 6 to 8
Cable Preacher Curls --- 6 to 8
Standing Alternating Dumbbell Curls --- 6 to 8
Standing Alternating Dumbbell Curls --- 6 to 8

Abs
Weighted Decline Sit-Ups --- 8 to 12 reps
Weighted Decline Sit-Ups --- 8 to 12
Kneeling Cable Crunches --- 8 to 12
Kneeling Cable Crunches --- 8 to 12
Weighted Hanging Leg Raises --- 8 to 12

NOTE: Remember that the 6-8 rep cycles involve a "burn-out" set at the end of each body part.
Immediately after finishing your last set of a particular body part, perform a much lighter set (around 50% of the last weight lifted) to failure without rest.