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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• 45 degree leg press

• Flat barbell bench press

• Chin ups (if you can not do chin ups do plate loaded machine pulldowns)

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• Hack squats

• Smith machine incline bench press

• Barbell bent over rows
   

• Front barbell squats

• Dumbbell incline flys

• Cable close grip rows

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• Tricep V-bar pushdowns 5 sets

• Tricep rope pushdowns 5 sets

• Cable E/Z bar curls 5 sets

• Cable rope hammer curls 5 sets

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   finish with the following​

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• Planks 

• Side planks

• Crunches

• Leg raises

3 round - 1 minute each round

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