Standard drop set

Workout Name : Standard drop set

Shared By : SorenMoussavian

Information

Frequency : 7 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 1 / 299

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Description

Standard - Pyramid down

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Monday Chest, triceps & abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 10 sec 8 6 Progress Chart

Chest

Machine Decline Chest Press Machine Decline Chest Press 10 sec 8 4 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 10 sec 8 4 Progress Chart

Chest

Bench Press Machine Bench Press Machine 10 sec 8 4 Progress Chart

Chest

Butterfly Butterfly 10 sec 8 4 Progress Chart

Triceps

Dumbbell Lying Supine Two Arm Triceps Extension Dumbbell Lying Supine Two Arm Triceps Extension 10 sec 8 6 Progress Chart

Triceps

Cable One Arm Tricep Extension Cable One Arm Tricep Extension 10 sec 8 8 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 10 sec 8 4 Progress Chart

Triceps

Dumbbell Tricep Kickback Dumbbell Tricep Kickback 10 sec 10 8 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 10 sec 8 4 Progress Chart

Triceps

Bench Dip Bench Dip 10 sec 8 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 10 sec 8 4 Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension Cable Rope High Pulley Overhead Tricep Extension 10 sec 8 4 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 10 sec 8 4 Progress Chart

Abs

Seated Bench Leg Raise 10 sec 14 4 Progress Chart

Abs

Side, in between & front situp bench 10 sec 10 5 Progress Chart

Abs

Barbell Press Sit Up Barbell Press Sit Up 10 sec 8 4 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

HIIT cycling 15/30 15 sec - - Progress Chart

Chest

Chest stretch 0 sec - 1 Progress Chart

Triceps

Triceps stretch 0 sec - 1 Progress Chart

Abs

Ab stretch 0 sec - 1 Progress Chart

Upper Legs

Leg stretch 0 sec - 1 Progress Chart
Tuesday Back & biceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Back

Barbell Deadlift Barbell Deadlift 10 sec 8 6 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 10 sec 8 4 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 10 sec 8 4 Progress Chart

Back

Cable Seated Row Cable Seated Row 10 sec 8 4 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 10 sec 8 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 30 sec 8 8 Progress Chart

Back

Seated Machine Row Seated Machine Row 10 sec 8 4 Progress Chart

Back

Cable Rope Lat Pull Down Cable Rope Lat Pull Down 10 sec 8 4 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 10 sec 8 8 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 10 sec 8 4 Progress Chart

Biceps

Dumbbell Mixed Curl 10 sec 8 4 Progress Chart

Biceps

Cable Rope Hammer Curls Cable Rope Hammer Curls 10 sec 8 4 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 10 sec 8 4 Progress Chart

Biceps

Cable Close Grip Curl Cable Close Grip Curl 10 sec 8 4 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 10 sec 8 4 Progress Chart

Biceps

Barbell Close Grip Preacher Curl Barbell Close Grip Preacher Curl 10 sec 8 4 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

HIIT cycling 15/30 10 sec - - Progress Chart

Biceps

Biceps stretch 0 sec - 1 Progress Chart

Upper Legs

Leg stretch 0 sec - 1 Progress Chart

Back

Back stretch 0 sec - 1 Progress Chart
Wednesday Legs & abs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Upper Legs

Leg Press Leg Press 10 sec 8 8 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 10 sec 8 8 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 10 sec 8 6 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 10 sec 8 6 Progress Chart

Upper Legs

Barbell Deep Squat Barbell Deep Squat 10 sec 8 6 Progress Chart

Upper Legs

Dumbbell Walking Lunges Dumbbell Walking Lunges 10 sec 8 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 10 sec 8 6 Progress Chart

Lower Legs

Front Calf Press On Legpress Machine 10 sec 8 6 Progress Chart

Abs

Sit Up Sit Up 10 sec 10 4 Progress Chart

Abs

Side, in between & front situp bench 0 sec 8 5 Progress Chart

Abs

Cable Rope Crunch Cable Rope Crunch 10 sec 8 4 Progress Chart

Abs

Flat Bench Lying Leg Raise Flat Bench Lying Leg Raise 30 sec 14 6 Progress Chart

Abs

Seated Bench Leg Raise 10 sec 8 6 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

HIIT cycling 15/30 10 sec - - Progress Chart

Upper Legs

Leg stretch 0 sec - 1 Progress Chart

Abs

Ab stretch 0 sec - 1 Progress Chart
Thursday Shoulders & forearm
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 10 sec 8 8 Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly Dumbbell Seated Bent Over Reverse Fly 10 sec 8 4 Progress Chart

Shoulders

Dumbbell  Seated Front Hammer Raises Dumbbell Seated Front Hammer Raises 10 sec 8 4 Progress Chart

Shoulders

Dumbbell Upright Row Dumbbell Upright Row 10 sec 8 4 Progress Chart

Shoulders

Barbell Standing Military Press Barbell Standing Military Press 10 sec 8 4 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 10 sec 8 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 10 sec 10 8 Progress Chart

Forearms

Barbell Behind The Back Wrist Curl Barbell Behind The Back Wrist Curl 10 sec 12 4 Progress Chart

Forearms

Barbell Front Wrist Curl 10 sec 12 4 Progress Chart

Cardio

Indoor Cycling Indoor Cycling 15 min - - Progress Chart

Cardio

HIIT cycling 15/30 6 sec - - Progress Chart

Shoulders

Shoulder stretch 0 sec - 1 Progress Chart

Forearms

Forearm stretch 0 sec - 1 Progress Chart

Upper Legs

Leg stretch 0 sec - 1 Progress Chart
Friday Legs, abs & lower back
Muscle Exercise Name Timer Reps Sets Track

Cardio

Indoor Cycling Indoor Cycling 5 min - - Progress Chart

Upper Legs

Barbell Deep Squat Barbell Deep Squat 60 sec 10 6 Progress Chart

Upper Legs

Barbell Sumo Deadlift Barbell Sumo Deadlift 60 sec 10 6 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 60 sec 8 4 Progress Chart

Abs

Barbell Press Sit Up Barbell Press Sit Up 60 sec 10 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 20 sec 8 4 Progress Chart

Cardio

HIIT cycling 15/30 5 sec - - Progress Chart

Upper Legs

Leg stretch 0 sec - 1 Progress Chart

Abs

Ab stretch 0 sec - 1 Progress Chart

Back

Back stretch 0 sec - 1 Progress Chart
ANY Extras
Muscle Exercise Name Timer Reps Sets Track

Cardio

Road Cycling Road Cycling 5 min - - Progress Chart