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Jan 3rd 2014

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Tom's 5 Day Full Body Drop Set Madness

DOWNLOADS/VIEWS: 100/8670

RATING: 63 (FROM 12 JEFIT MEMBERS)

4 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

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)

Chest & Shoulders 10 exercises, 1 hr 22 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dumbbell Fly	4x8 reps	rest: 60s
Dip	4x8 reps	rest: 60s
Cable Cross-Over	4x8 reps	rest: 60s
Dumbbell Lateral Raise	4x8 reps	rest: 60s
Dumbbell Alternating Front Raise	4x8 reps	rest: 60s

Legs 8 exercises, 1 hr 12 mins

Barbell Deep Squat	4x10 reps	rest: 60s
Dumbbell Lunge	4x12 reps	rest: 60s
	4x10 reps	rest: 60s
Barbell Deadlift	4x8 reps	rest: 60s
Machine Leg Press	4x8 reps	rest: 60s
Machine Leg Curl (Prone)	4x8 reps	rest: 60s
Machine Leg Extension	4x8 reps	rest: 60s
	4x30 reps	rest: 60s

Back 12 exercises, 1 hr 36 mins

Pull-Up	4x8 reps	rest: 60s
Barbell Clean	4x6 reps	rest: 60s
Dumbbell Reverse Fly	4x8 reps	rest: 60s
Machine Inverted Row	4x8 reps	rest: 60s
Barbell Shrug	4x8 reps	rest: 60s
Cable V Bar Pulldown	4x8 reps	rest: 60s
Dual Cable Triceps Extension	4x8 reps	rest: 60s
EZ Bar Bent-Over Row (Reverse Grip)	4x8 reps	rest: 60s
Cable Reverse Crossover	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Barbell Upright Row	4x8 reps	rest: 60s
Dumbbell Bent-Over Reverse Fly	4x8 reps	rest: 60s

Core 17 exercises, 1 hr 31 mins

Hanging Leg Raise	3x8 reps	rest: 60s
Weight Plate Front Raise	1x40 reps	rest: 20s
Kettlebell Goblet Squat	1x40 reps	rest: 20s
Stability Ball Trunk Rotation	1x40 reps	rest: 20s
Sit-Up	1x40 reps	rest: 20s
	1x40 reps	rest: 20s
Toe Touches	1x40 reps	rest: 20s
	1x40 reps	rest: 20s
Weight Plate Russian Twist	1x40 reps	rest: 20s
	1x40 reps	rest: 20s
Dumbbell Side Bend	1x40 reps	rest: 20s
Stability Ball Pull-In	3x10 reps	rest: 60s
Side Bridge	1x8 reps	rest: 60s
	3x10 reps	rest: 60s
	3x20 reps	rest: 60s
	3x10 reps	rest: 60s
	1x200 reps	rest: 60s

Arms 12 exercises, 1 hr 41 mins

Dumbbell Bicep Curl	4x8 reps	rest: 60s
Dumbbell One-Arm French Press (Stability Ball)	4x8 reps	rest: 60s
Dumbbell Incline Hammer Curl (Prone)	4x8 reps	rest: 60s
Dumbbell Seated One-Arm Tricep Extension	4x8 reps	rest: 60s
Dumbbell Incline Curl	4x8 reps	rest: 60s
EZ Bar Incline Tricep Extension	4x8 reps	rest: 60s
Dumbbell Concentration Curl	4x8 reps	rest: 60s
	4x8 reps	rest: 60s
Cable Incline Bicep Curl	4x8 reps	rest: 60s
Cable Tricep Pushdown (Rope)	4x8 reps	rest: 60s
	4x18 reps	rest: 60s
	4x18 reps	rest: 60s

Full Body Volume Training 5 exercises, 1 hr 55 mins

Barbell Deep Squat	10x10 reps	rest: 60s
Dumbbell Bench Press	10x10 reps	rest: 60s
Dumbbell Walking Lunge	10x20 reps	rest: 60s
Pull-Up	10x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	10x10 reps	rest: 60s