DROPSET EXPLANATION – WO 2, DB Press
- Select the weight you can do roughly 12 reps with.
- Complete those 12 reps then immediately lower the weight and do the maximum reps that you can
- Immediately lower the weight once more and again do the maximum reps that you can on this lower weight.
- There is NO REST between each of these.
- Once they are completed it is considered ONE set.
- Rest then repeat for as many sets as prescribed.
REPS EXPLAINED
- The numbers after the exercise are the reps for each set.
- eg: 12/12/10/10/8/8
- 12 means selecting a weight you can do for a hard 12 reps for that particular set.
- 10 means the same so you have to increase the weight
- Same applies for the 8 reps
- Where the reps increase eg: 10/12/15/20/25 then weight will decrease so you can meet the target
| WORKOUT 1 – LEGS 1 | |||
| EXERCISE | REPS | SETS | REST |
| BARBELL SQUATS – 12/12/10/10/8/8 | ⬅ | 6 | 60 |
| GLUTE THRUST V1 or V2 – 12/12/10/10/8/8 | ⬅ | 6 | 60 |
| LEG PRESS V1 or V2 – 12/12/10/10/8/8 | ⬅ | 6 | 60 |
| DEADLIFT – 12/12/10/10/8/8 | ⬅ | 6 | 60 |
| WORKOUT 2 – SHOULD/BIS/TRIS | |||
| EXERCISE | REPS | SETS | REST |
| DB SHOULDER PRESS – DROPSET | MAX | 3 | 60 |
| 1A: REAR PEK DEK | 12 | 3 | 0 |
| 1B: LATERAL RAISE | 12 | 3 | 0 |
| 1C: FRONT RAISE | 12 | 3 | 60 |
| STRAIGHT BAR CABLE BICEP | 12-15 | 3 | 45 |
| BB 21’S | 7/7/7 | 3 | 60 |
| TRICEP DIPS | MAX | 3 | 45 |
| OH TRICEP CABLE EXTENSION | 12-15 | 3 | 45 |
| WORKOUT 3 – LEGS 2 | |||
| EXERCISE | REPS | SETS | REST |
| LEG EXTENSION – 10/12/15/20/25 | ⬅ | 5 | 60 |
| LEG CURLS V1 or V2 – 10/12/15/20/25 | ⬅ | 5 | 60 |
| GOBLET SQUAT – 10/12/15/20/25 | ⬅ | 5 | 60 |
| WEIGHTED STATIC LUNGE – 15/20/25 | ⬅ | 3 | 45 |
| SISSY SQUATS | MAX | 3 | 45 |
| WORKOUT 4 – CHACK DAY | |||
| EXERCISE | REPS | SETS | REST |
| BB BENCH PRESS | 10-15 | 4 | 60 |
| INCLINE DB PRESS | 10-12 | 4 | 60 |
| BENTOVER DB ROW – SINGLES | 10-12 | 3 | 60 |
| NARROW GRIP PULLDOWN – lat pulldown with a narrow grip | 10-12 | 3 | 60 |
| DB PULLOVER | 10-12 | 3 | 60 |
| REVERSE CRUNCHES | 20 | 3 | 0 |
| TOE REACHES | 20 | 3 | 45 |
| WORKOUT 5 – TERMINATOR – RISE OF THE MACHINES | |||
| EXERCISE | REPS | SETS | REST |
| CHEST PRESS | 100 | 1 | 60 |
| LAT PULL DOWN | 100 | 1 | 60 |
| LEG PRESS | 100 | 1 | 60 |
| SEATED SHOULDER PRESS MACHINE | 100 | 1 | 60 |
| SEATED ROW | 100 | 1 | 60 |
| LYING LEG CURLS | 100 | 1 | 60 |
| BICEP CURL MACHINE | 100 | 1 | 60 |
| TRICEP CURL MACHINE | 100 | 1 | 60 |
| CRUNCHES | 100 | 1 | 60 |
| STANDING OR SEATED CALVES | 100 | 1 | 60 |