DROP SET WEEK
Complete the following group of 3 exercises in a row with minimal rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. Tempo 2-1-2

Then drop the weight by 50% and perform the same exercise again with the lesser weight.

 

• Dumbbell flat bench press

• Cable wide grip pulldowns 

• Barbell squats

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• Cable pec flys

• Barbell bent over rows

• Barbell stiff legged deadlifts 
  
   

• Dumbbell incline bench press

• Dumbbell one arm rows

• Leg extensions 

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   finish with the following​

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• Planks 

• Crunches

• Side planks (each side)

3 round - 45 second each round

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