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Drop set routine (Updated)
General
Advanced
Machine strength
Plan Details
The Drop set routine (Updated) routine by al496404 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Great routine with mostly 3 exercises, all with a drop set for the first set to really get things burning and pumping. A lot of the time if you do the Drop-sets correctly, you'll get quite a bit of cardio just in lifting the weights. No breaks between drop sets, just all lifting to burnout!
Routine detail
Day 1
Legs
Est. 52 min
8 exercises
Smith Machine Squat
4 Sets x 12,12,10,8 Reps
Machine Leg Press
5 Sets x 10 Reps
Machine Calf Press
5 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
4 Sets x 12,12,10,8 Reps
Day 2
Shoulders and Abs
Est. 60 min
12 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Cable Reverse Fly
4 Sets x 8 Reps
Cable Side Bend
4 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Side Bend
3 Sets x 8 Reps
Cable Upright Row
4 Sets x 8 Reps
Seated Leg Tuck
3 Sets x 8 Reps
Cable Upright Row
3 Sets x 8 Reps
Cable Shrug
4 Sets x 12,10,8,6 Reps
Day 2
Chest and Back
Est. 61 min
12 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Lower Chest Raise
4 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Decline Bench Press
4 Sets x 8 Reps
Barbell Deadlift
4 Sets x 8 Reps
Smith Machine Decline Bench Press
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Day 3
Arms
Est. 60 min
11 exercises
Dumbbell Alternating Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
4 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
21's
3 Sets x 21 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
