AR-7 Workout (Accelerated Results-7)

This workout format focuses on low weight, high reps, and low rest times. It can be applied to any muscle group.

 

7 sets of 7 reps, with 7 seconds rest between sets.

1 min rest

6 sets of 6 reps, with 6 seconds rest between sets.

1 min rest

5 sets of 5 reps, with 5 seconds rest between sets.

 

Choose 3-4 exercises per muscle group.

For example: Back and Biceps.

1st exercise: Pull-ups

2nd exercise: Back pulls

3rd exercise: Curls