DROP SET WEEK
Complete the following exercises  with 45 seconds 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. If you feel like you can, make everything 4 sets. Tempo 2-1-2
After the exercise drop the weight by 50% and perform it again for a higher rep count of 12-15 reps. Then have your rest.

 

• Machine plate loaded pulldowns

• Cable wide grip pulldowns

• Machine plate loaded rows

• Cable close grip seated rows

• One arm dumbbell rows
  
   

• Cable E/Z bar curls

• Rope hammer curls

• Dumbbell curls

• Barbell curls

• Machine bicep curls
   

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   finish with the following 

    3 rounds​ 45 second rest

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• Rower 200m 

• Ski erg 200m

• Assault bike 30 seconds

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