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Tom's 5 Day Full Body Drop Set Madness
General
Advanced
Dumbbell
Plan Details
The Tom's 5 Day Full Body Drop Set Madness routine by NSTom is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
A 5 day full body workout with equal emphasis on strength, power and endurance. All exercises are 3 sets of 8 reps with maximum weights you can manage with good form, with the third set followed immediately (no rest) with a final set of 10 at 60% of previous weight. (Saturday workout optional)
Routine detail
Mon
Chest & Shoulders
Est. 83 min
10 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Incline Shoulder Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Tue
Legs
Est. 72 min
8 exercises
Barbell Deep Squat
4 Sets x 10 Reps
Dumbbell Lunge
4 Sets x 12 Reps
Pistol Squat
4 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Calf Suicides
4 Sets x 30 Reps
Wed
Back
Est. 97 min
12 exercises
Pull-Up
4 Sets x 8 Reps
Barbell Clean
4 Sets x 6 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Machine Inverted Row
4 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Cable V Bar Pulldown
4 Sets x 8 Reps
Dual Cable Triceps Extension
4 Sets x 8 Reps
EZ Bar Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Cable Reverse Crossover
4 Sets x 8 Reps
Barbell Overhead Shrug
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
4 Sets x 8 Reps
Thu
Core
Est. 91 min
17 exercises
Hanging Leg Raise
3 Sets x 8 Reps
Weight Plate Front Raise
1 Set x 40 Reps
Kettlebell Goblet Squat
1 Set x 40 Reps
Stability Ball Trunk Rotation
1 Set x 40 Reps
Sit-Up
1 Set x 40 Reps
Round the Back
1 Set x 40 Reps
Toe Touches
1 Set x 40 Reps
Y Sit Ups
1 Set x 40 Reps
Weight Plate Russian Twist
1 Set x 40 Reps
Suitcase Crunches
1 Set x 40 Reps
Dumbbell Side Bend
1 Set x 40 Reps
Stability Ball Pull-In
3 Sets x 10 Reps
Side Bridge
1 Set
Burpee to Kettlebell Clean & Press
3 Sets x 10 Reps
Plankwalk Dumbell Drag
3 Sets x 20 Reps
Two Arm Kettlebell Swing
3 Sets x 10 Reps
200 Press Up Challenge
1 Set x 200 Reps
Fri
Arms
Est. 102 min
12 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell One-Arm French Press (Stability Ball)
4 Sets x 8 Reps
Dumbbell Incline Hammer Curl (Prone)
4 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
EZ Bar Incline Tricep Extension
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
EZ Pullover, Press & Extension
4 Sets x 8 Reps
Cable Incline Bicep Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Bicep Suicide
4 Sets x 18 Reps
Tricep Suicide
4 Sets x 18 Reps
Sat
Full Body Volume Training
Est. 116 min
5 exercises
Barbell Deep Squat
10 Sets x 10 Reps
Dumbbell Bench Press
10 Sets x 10 Reps
Dumbbell Walking Lunge
10 Sets x 20 Reps
Pull-Up
10 Sets x 10 Reps
Dumbbell Seated Shoulder Press
10 Sets x 10 Reps
