Drop set routine (Updated)

DOWNLOADS/VIEWS: 46/10947

RATING: 58 (FROM 12 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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!

Day 3
Day 2
Day 1
Day 2

Legs 8 exercises, 52 mins

Smith Machine Squat	4x12,12,10,8 reps	rest: 60s
Machine Leg Press	5x10 reps	rest: 60s
Machine Calf Press	5x10 reps	rest: 60s
Machine Single-Leg Extension	3x8 reps	rest: 0s
Machine Single-Leg Curl	3x8 reps	rest: 0s
Machine Single-Leg Extension	3x8 reps	rest: 60s
Machine Single-Leg Curl	3x8 reps	rest: 60s
Machine Hip Abduction	4x12,12,10,8 reps	rest: 60s

Chest and Back 12 exercises, 1 hr 1 min

Dumbbell Bench Press	4x8 reps	rest: 0s
Cable Shoulder Extension	4x8 reps	rest: 0s
Dumbbell Bench Press	3x8 reps	rest: 30s
Cable Shoulder Extension	3x8 reps	rest: 30s
Cable Lower Chest Raise	4x8 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	4x8 reps	rest: 0s
Cable Lower Chest Raise	3x8 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 45s
Smith Machine Decline Bench Press	4x8 reps	rest: 0s
Barbell Deadlift	4x8 reps	rest: 0s
Smith Machine Decline Bench Press	3x8 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s

Shoulders and Abs 12 exercises, 59 mins

Dumbbell Seated Shoulder Press	4x8 reps	rest: 0s
Cable Kneeling Crunch	4x8 reps	rest: 0s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 30s
Cable Kneeling Crunch	3x8 reps	rest: 30s
Cable Reverse Fly	4x8 reps	rest: 0s
Cable Side Bend	4x8 reps	rest: 0s
Cable Reverse Fly	3x8 reps	rest: 45s
Cable Side Bend	3x8 reps	rest: 45s
Cable Upright Row	4x8 reps	rest: 0s
Seated Leg Tuck	3x8 reps	rest: 60s
Cable Upright Row	3x8 reps	rest: 60s
Cable Shrug	4x12,10,8,6 reps	rest: 60s

Arms 11 exercises, 1 hr 0 min

Dumbbell Alternating Bicep Curl	4x8 reps	rest: 0s
Cable Tricep Pushdown (V-Bar)	4x8 reps	rest: 0s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 30s
Cable Tricep Pushdown (V-Bar)	3x8 reps	rest: 30s
Dumbbell One-Arm Preacher Hammer Curl	4x8 reps	rest: 0s
Dumbbell One-Arm Tricep Kickback	4x8 reps	rest: 0s
Dumbbell One-Arm Preacher Hammer Curl	3x8 reps	rest: 45s
Dumbbell One-Arm Tricep Kickback	3x8 reps	rest: 45s
	3x21 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x8 reps	rest: 0s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 60s