Dropsets

By James CantSeptember 6, 2016Workout of the Week

Chest and Triceps

	Exercise	Reps	Sets	Rest	Tempo
A1	Flat BB Bench Press	10/10/10	5	90	30X0
B1	Triceps Dip	10/10/10	5	90	30X0
C1	Cable Fly	6/6/6/10	4	60	30X0
D1	Triceps Pushdown	6/6/6/10	4	60	30X0

Back and Biceps

	Exercise	Reps	Sets	Rest	Tempo
A1	Lat Pulldown	10/10/10	5	90	30X0
B1	DB Biceps Curl	10/10/10	5	90	30X0
C1	Cable Row	6/6/6/10	4	60	30X0
D1	Prone 45⁰ BB Biceps Curl	6/6/6/10	4	60	30X0

Shoulders and Calves

	Exercise	Reps	Sets	Rest	Tempo
A1	Cable Lateral Raise	10/10/10	5	90	30X0
B1	Standing Calf Raise	10/10/10	5	90	30X0
C1	Seated DB Lateral Raise	6/6/6/10	4	60	30X0
D1	Seated Calf Raise	6/6/6/10	4	60	30X0

Quads and Hamstrings

	Exercise	Reps	Sets	Rest	Tempo
A1	Front Squat	10/10/10	5	90	30X0
B1	Leg Press	10/10/10	5	90	30X0
C1	Leg Extension	6/6/6/10	4	60	30X0
D1	Leg Curl	6/6/6/10	4	60	30X0

Posterior Chain

	Exercise	Reps	Sets	Rest	Tempo
A1	Straight Leg Deadlift	10/10/10	5	90	30X0
B1	Rear Foot Elevated BB Split Squat	10/10/10	5	90	30X0
C1	Romanian Deadlift	6/6/6/10	4	60	30X0
D1	Lying Leg Curl	6/6/6/10	4	60	30X0

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