6 Shooter Workout - Attack Your Dumbbell, Cable & Machine Exercises
I'll knock out this type of work if I have to, but I prefer to approach lighter work with a little more flair.
I have written several articles on the "run the rack" technique. This is an amazing and intense approach, but it involves at least 10-12 sets and can't be performed very often. Why? It's physically draining.
Related: Run the Rack and Back Chest and Triceps Destroyer
My original run the rack technique was designed to be used every 2 to 3 months, and not every day. If you hit the gym with a boundless amount of energy, or was just in the mood to crush it, then it was probably a good idea to try this extended specialty workout.
Lately I have been using an abbreviated variation of run the rack training. I call it "6 Shooter." You will perform 6 total sets with your last set being a shooter; you will shoot for as many reps as possible on this final set. If you reach 10 or more, then the next time you perform this protocol you will add a small amount of weight to each set.
6 Shooter Technique - Attack and GrowThe 6 Shooter approach should not replace your hard and heavy sets on the big compound movements like squats, bench press and deadlifts. Instead, save this technique for the dumbbell, machine and cable work that follows.
This technique can be used by the bodybuilder, powerlifter or powerbuilder. The workout that follows is designed for the late beginner to intermediate lifters who wants to build as much strength and muscle as possible. It can also be used by the powerlifter as an 8 week off-season program that precedes a peaking cycle.
Here are the specifics for the 6 Shooter technique:
- Perform 6 total sets.
- For the first 5 sets you will perform 8 reps each.
- Your last set is your "shooter." Perform as many reps as possible.
- If you reach 10+ reps on your shooter set, add a small amount of weight to ALL 6 sets the following week. (See the example below)
- Limit rest between sets to about 30 seconds. You want to maintain a brisk pace.
- NO warm-up sets are required. You are working from a lighter weight to a heavier weight. The lighter sets function as your working warm-ups.
Progression example for dumbbell bench press
Let's say you are able to perform about 10 reps with 80 pounders on the dumbbell bench press. Since 10 or more reps is the goal for the final Shooter set, it's best to drop your final set weight down a bit to 75 pounders here.
The reason is simple.
You're performing 6 total rest-pause sets. By the time you reach your final set, you won't be able to perform as many reps as you normally could.
So here is your first workout:
- Set 1 - 50s x 8 reps
- Set 2 - 55s x 8 reps
- Set 3 - 60s x 8 reps
- Set 4 - 65s x 8 reps
- Set 5 - 70s x 8 reps
- Shooter Set - 75s x max reps
- Set 1 - 55s x 8 reps
- Set 2 - 60s x 8 reps
- Set 3 - 65s x 8 reps
- Set 4 - 70s x 8 reps
- Set 5 - 75s x 8 reps
- Shooter Set - 80s x max reps
An Example 6 Shooter WorkoutThis example workout is a 4 day split. Here is a sample schedule:
- Day 1 - Chest and Biceps
- Day 2 - Legs
- Day 3 - Off
- Day 4 - Shoulders and Triceps
- Day 5 - Back and Traps
- Day 6 - Off
- Day 7 - Off
|Chest and Biceps|
|Incline Dumbbell Bench Press||6||6 Shooter|
|Machine Chest Press||6||6 Shooter|
|Cable Flyes (Superset with Push Ups for max reps)||4||12|
|EZ Bar Cable Curls||6||6 Shooter|
|Dumbbell Lunge Walking - 10 steps per leg||3||10|
|Leg Extensions||6||6 Shooter|
|Dumbbell Stiff Leg Deadlifts||4||8|
|Leg Curls||6||6 Shooter|
|Shoulders and Triceps|
|Seated Dumbbell Press||6||6 Shooter|
|Dumbbell Side laterals||6||6 Shooter|
|Face Pulls||6||6 Shooter|
|Lying Triceps Extension||5||12|
|Cable Rope Triceps Extension||6||6 Shooter|
|Back, Traps and Abs|
|Seated Cable Rows||6||6 Shooter|
|Lat Pull Downs||6||6 Shooter|