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.
 

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• Barbell bent over rows

• Machine plate loaded pulldowns

• Dumbbell bent over rows

• Cable wide grip pulldowns

• T-Bar rows
  
   

• Dumbbell shoulder press

• Seated dumbbell lateral raises 

• One arm cable lateral raises

• Barbell upright rows

• Rear cable flys

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   finish with the following 

   

• Intervals - 30 second sprints on the treadmill or bike then into 30 seconds average pace x15

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