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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• Chin ups (if you can not perform these do wide grip cable pulldowns)

• Deadlifts

• Incline barbell bench press

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• One arm dumbbell rows

• Pendulum squats

• Cable chest press
   

• Cable rope pullovers 

• Squat machine

• Dumbbell pullovers

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   finish with the following​

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• Planks 

• Side planks

• Crunches

• Leg raises

• Scissor kicks

3 rounds - 1 minute each round

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