Week 7 - Weight Increase + Rest-Pause

🎯 Week 7 Objectives

Add weight where qualified Intro to rest-pause Maximum intensity

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🆕 New Technique: Rest-Pause Sets

Rest-pause extends a set beyond failure:

1. Perform your set until you can't do another rep
2. Rest 10-15 seconds (rack the weight briefly)
3. Perform 2-4 more reps
4. That's ONE rest-pause set

When to Use

• On compound movements (Bench, Rows, Squats)
• Only on your last set this week
• When you want to push past your limits

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🏋️ Day 1: Push

Weight Progression

Exercise	Week 6 Best	Week 7 Weight	Target
Bench Press	62.5kg × 10,10,10,9 ✅	65kg	8-10
Incline DB Press	20kg × 12,11,11,10 ✅	22kg	10-12
Shoulder Press	14kg × 12,11,11,10 ✅	16kg	10-12
Lateral Raises	9kg × 15,14,14,13 ✅	10kg	12-15

Full Workout

Exercise	Sets	Reps	Rest	Notes
Barbell Bench Press	4	8-10	90 sec	REST-PAUSE on set 4
Incline DB Press	4	10-12	75 sec	Add weight if qualified
Seated DB Shoulder Press	4	10-12	75 sec	Add weight if qualified
Lateral Raises	4	12-15	60 sec	Small increment
Tricep Pushdowns	4	12-15	60 sec	Add weight if qualified
Overhead Tricep Extension	3	12-15	60 sec	DROP SET on set 3

Rest-Pause Example (Bench Press Set 4)

65kg × 8 reps → RACK → 15 sec rest → 65kg × 3 more reps = 11 total

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🏋️ Day 2: Pull

Weight Progression

Exercise	Week 6 Best	Week 7 Weight	Target
Barbell Rows	55kg × 10,10,9,9 ✅	57.5kg	8-10
Lat Pulldowns	50kg × 12,11,11,10 ✅	55kg	10-12
Cable Rows	45kg × 12,11,11,10 ✅	50kg	10-12

Full Workout

Exercise	Sets	Reps	Rest	Notes
Barbell Rows	4	8-10	90 sec	REST-PAUSE on set 4
Lat Pulldowns	4	10-12	75 sec	Add weight if qualified
Seated Cable Rows	4	10-12	75 sec	Add weight if qualified
Face Pulls	4	15-20	60 sec	Focus on form
Barbell Curls	4	10-12	60 sec	Add weight if qualified
Hammer Curls	3	12-15	60 sec	DROP SET on set 3

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🏋️ Day 3: Legs

Weight Progression

Exercise	Week 6 Best	Week 7 Weight	Target
Squat	85kg × 10,10,9,9 ✅	90kg	8-10
RDL	70kg × 12,11,11,10 ✅	75kg	10-12
Leg Press	140kg × 12,12,11,11 ✅	150kg	10-12

Full Workout

Exercise	Sets	Reps	Rest	Notes
Barbell Back Squat	4	8-10	120 sec	REST-PAUSE on set 4
Romanian Deadlifts	4	10-12	90 sec	Add weight if qualified
Leg Press	4	10-12	90 sec	Add weight if qualified
Leg Curls	4	12-15	60 sec	Add weight if qualified
Walking Lunges	3	12 each	60 sec	Add weight if ready
Standing Calf Raises	4	15-20	45 sec	DROP SET on set 4

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⚠️ Rest-Pause Safety Guidelines

1. Use a spotter for bench press rest-pause sets
2. Rack the weight completely during rest (don't hold it)
3. Stay tight - don't lose your setup during the rest
4. Know your limits - stop if form breaks down
5. Compound movements only - don't rest-pause isolation exercises

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📝 Week 7 Workout Log

Day 1 - Push

Exercise	Weight	Set 1	Set 2	Set 3	Set 4	R-P Extra
Bench Press						+___
Incline DB Press
Shoulder Press
Lateral Raises
Tricep Pushdowns
OH Tricep Ext				DROP

Day 2 - Pull

Exercise	Weight	Set 1	Set 2	Set 3	Set 4	R-P Extra
Barbell Rows						+___
Lat Pulldowns
Cable Rows
Face Pulls
Barbell Curls
Hammer Curls				DROP

Day 3 - Legs

Exercise	Weight	Set 1	Set 2	Set 3	Set 4	R-P Extra
Squat						+___
RDL
Leg Press
Leg Curls
Lunges				N/A
Calf Raises					DROP

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✅ Week 7 Checklist

• Added weight on qualified exercises
• Performed rest-pause on compound lifts
• Maintained form despite heavier weights
• Drop sets on isolation exercises
• Tracked rest-pause extra reps

Week 7 Complete?

Excellent work! The combination of heavier weights and rest-pause is taking your intensity to new levels. Week 8 is the finale of Month 2!