Heavy Rope Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

Combine this Heavy Rope Workout Plan into your current training, or use it as a stand-alone routine, and watch new muscle growth and strength come quickly. Rope training is an alternative form of resistance exercise that can mean huge benefits for you, as well as provide a much-needed variation i... more

Combine this Heavy Rope Workout Plan into your current training, or use it as a stand-alone routine, and watch new muscle growth and strength come quickly. Rope training is an alternative form of resistance exercise that can mean huge benefits for you, as well as provide a much-needed variation in training. Everything you need to get started is right here.

Mega Muscle Where It Matters

Heavy rope training exercises focus on most of the muscles of the shoulders and arms, along with stimulating the back, chest, and core.

One of the major benefits of heavy rope exercise is grip strength. The forearms are challenged well beyond the norm and forced to adapt to this style of training.

A True Challenge

The heavy ropes workout consists of just two different workouts, but the heavy rope exercises contained in those workouts will have you begging for mercy. With each rotation through the strength training workouts, the difficulty will increase, building upon the changes already made and challenging you to new limits.

Be sure to get the most out of weight training with this challenge!

New Methods Equal New Growth

The heavy rope workout may be something entirely new and foreign to you. If so, this is all the more reason you need to consider taking on this test. The more you do the same exercises, the more efficient the body becomes at handling the load.

With radically new and different routines comes a multitude of benefits from forcing the body into new ways of working the same muscles, as well as recruiting new muscles to perform.

Change Up Your Routine

A rope workout can be an exciting and much-needed change in your fitness routine. The benefits of this type of training will be apparent from the first workout on.

If you want to stimulate new growth, and take on a very different test of strength, start the Heavy Rope Workout Plan today and see for yourself what the rage is about!

Heavy Rope Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings
Heavy Rope Workout Plan

Heavy Rope Workout Plan

4 Weeks / 2 Days per Week / Intermediate

0 ratings

Workout Summary

Combine this Heavy Rope Workout Plan into your current training, or use it as a stand-alone routine, and watch new muscle growth and strength come quickly. Rope training is an alternative form of resistance exercise that can mean huge benefits for you, as well as provide a much-needed variation i... more

Combine this Heavy Rope Workout Plan into your current training, or use it as a stand-alone routine, and watch new muscle growth and strength come quickly. Rope training is an alternative form of resistance exercise that can mean huge benefits for you, as well as provide a much-needed variation in training. Everything you need to get started is right here.

Mega Muscle Where It Matters

Heavy rope training exercises focus on most of the muscles of the shoulders and arms, along with stimulating the back, chest, and core.

One of the major benefits of heavy rope exercise is grip strength. The forearms are challenged well beyond the norm and forced to adapt to this style of training.

A True Challenge

The heavy ropes workout consists of just two different workouts, but the heavy rope exercises contained in those workouts will have you begging for mercy. With each rotation through the strength training workouts, the difficulty will increase, building upon the changes already made and challenging you to new limits.

Be sure to get the most out of weight training with this challenge!

New Methods Equal New Growth

The heavy rope workout may be something entirely new and foreign to you. If so, this is all the more reason you need to consider taking on this test. The more you do the same exercises, the more efficient the body becomes at handling the load.

With radically new and different routines comes a multitude of benefits from forcing the body into new ways of working the same muscles, as well as recruiting new muscles to perform.

Change Up Your Routine

A rope workout can be an exciting and much-needed change in your fitness routine. The benefits of this type of training will be apparent from the first workout on.

If you want to stimulate new growth, and take on a very different test of strength, start the Heavy Rope Workout Plan today and see for yourself what the rage is about!

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Rope
  • Sled
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 20 reps
3 -- --:--:-- 20 -- --:--
Default
Shoulders / Intermediate
3 sets, 00:00:20
3 -- 00:00:20 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:20
3 -- 00:00:20 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:20, 01:00 rest
3 -- 00:00:20 -- -- 01:00
Default
Forearms / Insane
3 sets, 3 reps, 01:00 rest
3 -- --:--:-- 3 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The rope for the double rope climbs are going to be different lengths so just go up 4-5 hands on each side and then lower yourself back down.

This heavy rope workout can be substituted or added to another workout but it is great because it works so many muscles at the same time and also gives you functional strength.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Neck secondary Biceps secondary Triceps secondary Traps secondary Middle back secondary Quads secondary Calves secondary Hamstrings secondary Lower back secondary Chest secondary Abs secondary Shoulders primary Lats primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 00:00:20
3 -- 00:00:20 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:20
3 -- 00:00:20 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:20, 01:00 rest
3 -- 00:00:20 -- -- 01:00
Default
Lats / Intermediate
3 sets, 2 reps, 01:00 rest
3 -- --:--:-- 2 -- 01:00
Default
Lats / Intermediate
3 sets, 3 reps, 01:00 rest
3 -- --:--:-- 3 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This heavy rope workout can be substituted or added to another workout but it is great because it works so many muscles at the same time and also gives you functional strength.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Neck secondary Biceps secondary Triceps secondary Traps secondary Middle back secondary Quads secondary Calves secondary Hamstrings secondary Lower back secondary Chest secondary Abs secondary Shoulders primary Lats primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 25 reps
3 -- --:--:-- 25 -- --:--
Default
Shoulders / Intermediate
3 sets, 00:00:20
3 -- 00:00:20 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:20
3 -- 00:00:20 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:20, 01:00 rest
3 -- 00:00:20 -- -- 01:00
Default
Forearms / Insane
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The rope for the double rope climbs are going to be different lengths so just go up 4-5 hands on each side and then lower yourself back down.

This heavy rope workout can be substituted or added to another workout but it is great because it works so many muscles at the same time and also gives you functional strength.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Neck secondary Biceps secondary Triceps secondary Traps secondary Middle back secondary Quads secondary Calves secondary Hamstrings secondary Lower back secondary Chest secondary Abs secondary Shoulders primary Lats primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:30, 01:00 rest
3 -- 00:00:30 -- -- 01:00
Default
Lats / Intermediate
3 sets, 3 reps, 01:00 rest
3 -- --:--:-- 3 -- 01:00
Default
Lats / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This heavy rope workout can be substituted or added to another workout but it is great because it works so many muscles at the same time and also gives you functional strength.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Neck secondary Biceps secondary Triceps secondary Traps secondary Middle back secondary Quads secondary Calves secondary Hamstrings secondary Lower back secondary Chest secondary Abs secondary Shoulders primary Lats primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 30 reps
3 -- --:--:-- 30 -- --:--
Default
Shoulders / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:30, 01:00 rest
3 -- 00:00:30 -- -- 01:00
Default
Forearms / Insane
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The rope for the double rope climbs are going to be different lengths so just go up 4-5 hands on each side and then lower yourself back down.

This heavy rope workout can be substituted or added to another workout but it is great because it works so many muscles at the same time and also gives you functional strength.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Neck secondary Biceps secondary Triceps secondary Traps secondary Middle back secondary Quads secondary Calves secondary Hamstrings secondary Lower back secondary Chest secondary Abs secondary Shoulders primary Lats primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 00:00:40
3 -- 00:00:40 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:40
3 -- 00:00:40 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:40, 01:00 rest
3 -- 00:00:40 -- -- 01:00
Default
Lats / Intermediate
3 sets, 4 reps, 01:00 rest
3 -- --:--:-- 4 -- 01:00
Default
Lats / Intermediate
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This heavy rope workout can be substituted or added to another workout but it is great because it works so many muscles at the same time and also gives you functional strength.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Neck secondary Biceps secondary Triceps secondary Traps secondary Middle back secondary Quads secondary Calves secondary Hamstrings secondary Lower back secondary Chest secondary Abs secondary Shoulders primary Lats primary Forearms primary Muscles diagram
  • Day 1
  • Day 2
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 35 reps
3 -- --:--:-- 35 -- --:--
Default
Shoulders / Intermediate
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:30
3 -- 00:00:30 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:30, 01:00 rest
3 -- 00:00:30 -- -- 01:00
Default
Forearms / Insane
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

The rope for the double rope climbs are going to be different lengths so just go up 4-5 hands on each side and then lower yourself back down.

This heavy rope workout can be substituted or added to another workout but it is great because it works so many muscles at the same time and also gives you functional strength.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Neck secondary Biceps secondary Triceps secondary Traps secondary Middle back secondary Quads secondary Calves secondary Hamstrings secondary Lower back secondary Chest secondary Abs secondary Shoulders primary Lats primary Forearms primary Muscles diagram
Exercise Sets Distance Time Reps Weight Rest
Default
Shoulders / Intermediate
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:45
3 -- 00:00:45 -- -- --:--
Default
Shoulders / Expert
3 sets, 00:00:45, 01:00 rest
3 -- 00:00:45 -- -- 01:00
Default
Lats / Intermediate
3 sets, 5 reps, 01:00 rest
3 -- --:--:-- 5 -- 01:00
Default
Lats / Intermediate
3 sets, 6 reps, 01:00 rest
3 -- --:--:-- 6 -- 01:00
  • normal exercise
  • superset
  • alternate

Notes for Week 1, Day 1

This heavy rope workout can be substituted or added to another workout but it is great because it works so many muscles at the same time and also gives you functional strength.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary
Neck secondary Biceps secondary Triceps secondary Traps secondary Middle back secondary Quads secondary Calves secondary Hamstrings secondary Lower back secondary Chest secondary Abs secondary Shoulders primary Lats primary Forearms primary Muscles diagram

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Rope
  • Sled

17 people started this plan

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Heavy Rope Workout Plan

Workout Goals

  • Improve Cardio
  • Get Ripped
  • Gain Strength

Equipment Needed

  • Rope
  • Sled

17 people started this plan