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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• Incline dumbbell bench press

• T-Bar rows

• Barbell squats

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• Decline dumbbell bench press

• Wide grip cable pulldowns

• Smith machine split squats
   

• Cable flys 

• Machine plate loaded rows

• Smith machine stiff legged deadlifts

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• Tricep skull crushers 5 sets

• Tricep dumbbell kick backs 5 sets

• Dumbbell bicep curls 5 sets

• Dumbbell hammer curls 5 sets

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   finish with the following​

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• Treadmill intervals - 30 second sprints into 30 seconds average pace x15

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