Day of Dropsets
Every now and then it’s critical to change up your lifting routine to stimulate new muscle growth and keep your muscle fibers growing. Drastically changing your routine forces your muscles to grow and keeps them from adapting to training. These workouts are designed to force your muscles to recruit every last fiber and test the limits of your nervous system. We all know that the nervous system is responsible for activating muscle fiber contraction and it’s important to force it to adapt just like our muscles do. Using drop sets, these workouts require you to perform a high volume of repetitions with little rest time. The purpose is to confuse the muscle and force it to adapt to a new style of training. Do not use these workouts on an extended basis. Use them occasionally to change up a particular muscle group, otherwise you run the risk of overtraining.
Progress the weight so that you fail on the last rep of each set. Take 90 seconds between sets. After the final set, immediately decrease your final weight by 40 percent and knock out as many repetitions as possible. Concentrate on proper technique and squeezing the muscle as much as possible.
Chest and Triceps
- Incline Barbell Press: 3 sets of 6–8 reps.
- Flat Dumbbell Press: 3 sets of 8–10 reps.
- Standing Cable Flyes: 3 sets of 10–12 reps.
- Barbell Cable Pushdowns: 3 sets of 8–10 reps.
- Lying Dumbbell Skullcrushers: 2 sets of 10–12 reps.
- Reverse-Grip Cable Extensions: 2 sets of 8–10 reps.
- Dumbbell Kickbacks: 2 sets of 10 reps.
Back and Calves
- Wide Pull-Ups, weighted if possible: 3 sets of 10–12 reps.
- Barbell Seated Cable Row: 3 sets of 8–10 reps.
- Close-Grip Pulldowns: 2 sets of 8–10 reps.
- One-Arm Dumbbell Rows: 2 sets of 10–12 reps.
- Seated Calf Raises: 3 sets of 12–15 reps.
- Standing Calf Raises: 3 sets of 8–10 reps.
Shoulders and Biceps
- Side Dumbbell Raises: 3 sets of 10–12 reps.
- Seated Barbell Military Press: 2 sets of 6–8 reps.
- Reverse Pec Deck / Rear Delt: 2 sets of 10–12 reps.
- Seated Dumbbell Hammer Raises: 2 sets of 8–10 reps.
- Barbell Curl: 2 sets of 8–10 reps.
- One-Arm Dumbbell Preacher Curls: 2 sets of 10–12 reps.
- Dumbbell Hammer Curls: 2 sets of 8–10 reps.
- Single-Leg Extensions: 2 sets of 12–15 reps.
- Single-Leg Hamstring Curls: 2 sets of 12–15 reps.
- Barbell Squats: 3 sets of 6–10 reps.
- Straight Leg Deadlifts: 3 sets of 10–12 reps.
- Barbell Lunges: 2 sets of 10–12 reps.