DROP SET WEEK

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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.

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• Wide grip chin ups ( if you can not perform these do wide grip machine pulldowns)

• 45 degree leg press

• Barbell incline bench press

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• T-Bar rows

• Hack squats

• Barbell flat bench press
   

• Close grip machine pulldowns

• Leg curls

• Pec fly machine

• Calf raises

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   finish with the following​​

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Super set the two x6

• Rope cable crunches 30 seconds

• 100m sprints on the rower or ski erg

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