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.

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• Deadlifts

• Machine plate loaded incline chest press

• Double handed machine plate loaded rows

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• Shrug machine squats

• Machine plate loaded shoulder press

• Dumbbell lateral raises

• Close grip seated rows
   

• V-Bar tricep pushdowns x5

• Dumbbell bicep curls x5

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   finish with the following​​

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Super set the two x3

• Planks / crunches x 45 seconds

• Leg raises / scissor kicks 

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