Medium-Lite Weight Dropsets!
This Week for Week 9 it’s going to be Medium-Lite Weight Dropsets (a set of medium weights for an exercise then immediately DROP to lite weights for that exercise). The Goal is 3 Sets of 10-15 reps (medium weights) then 15-20 reps (lite weights). You should be getting a tough burn at 10/15 reps and barely be able to make it to 15/20 reps. If 15/20 reps is easy then add heavier weights. If 10/15 reps are not possible then lighten the weight a bit. These dropsets will DESTROY your muscles each workout so again be respectful of your Rest, Recovery, & Maintenance days! *Heart Rate will be high so be aware and don’t get too out of breath where you cannot still carry on a conversation with someone.* And Get Ready for some Pumped-up Muscles!!
Week 9 - (Warm-up before each workout w/10 min walk then stretch the muscles you plan to hit!)
Each Workout – 3 Sets of Medium – Lite “Dropsets” (rest about 30-60 seconds in between exercises “if needed”)
Day 1: Chest Dropsets
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Chest Press Machine wide grip
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2 Dumbbell Flat Chest Presses
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1 Dumbbell two hands Lying Pullovers
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2 Dumbbell Incline Chest Presses
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Barbell or Smith Machine Flat Chest Presses
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Cable Crossovers
*Cardio - Medium intensity walk for 30 minutes then stretch Chest
Day 2: Back Dropsets
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Machine Low Rows to Tummy or V-Handle Low Cable Row
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Wide front grip Lat Pulldown Machine
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1 Dumbbell Bent Over Row
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Reverse close grip Lat Pulldown Machine
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Barbell Bent Over Rows with Over-Hand Grip
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Weighted Neutral Grip Pullups
*Cardio - Medium intensity walk for 30 minutes then stretch Back
Day 3: Leg Dropsets
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2 Dumbbell Squats
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Barbell or Smith Machine Wide Squats
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Lying Leg Curl Machine (standard position)
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Barbell or Smith Machine Squats Feet Shoulder Width
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Barbell (hands 6-8 inches apart) Wide Stiff Legged Deadlifts
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Seated Leg Extension Machine (Toes pointed-in work Outer Quads)
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Calf Raise Machine or on Smith Machine - Heels straight/in/out
*Cardio - Medium intensity walk for 30 minutes then Stretch Low Body
Day 4: Rest/Recovery/Maintenance (NO Dropsets)
3 sets 15-20 reps
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2 Dumbbell seated Wrist Curls (over/unders)
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Rubber Band Rotator Cuff Internal/External (in/outs) Strengtheners
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2 Dumbbell seated Wrist Rotations (twist palms down then palms up/repeat)
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Rubber Band straight arm to your sides press-backs (palms facing back) Rear Delt Strengtheners
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Hip Raises (Toes-in)
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Bent Over Leg Hooks (Buns/Low Back)
Day 5: Shoulder Dropsets
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2 Dumbbell Rear Lateral Raises
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2 Dumbbell Standing Arnold Presses
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Seated Barbell Military Presses
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2 Dumbbell Side Lateral Raises
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2 Dumbbell Shrugs standing
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1 Kettlebell two hands Clean/Catch/Presses
*Cardio Goal - Medium Intensity 30 minute walk then stretch Shoulders
Day 6: Arm Dropsets
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2 Dumbbell Alt Biceps Curls palms-up
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1 Dumbbell two hands Overhead Extensions standing
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2 Dumbbell Alt Hammer Curls
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2 Dumbbell Triceps Kickbacks
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Barbell Biceps Curls hands shoulder width (Good Posture – Knees bent/butt back)
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Weighted Dips
*Cardio - Take a 30 min Medium Intensity Walk then stretch Arms (Biceps & Triceps)
Day 7: Core Maintenance (3 sets 15-20 reps/NO Dropsets) / Rest & Recover
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Crunches
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Double Crunches
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Planks
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Side Planks
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Bicycle Crunches
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Lying Leg Raises
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Lying Scissor Kicks
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Skydivers
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Back Extensions on Machine or Hyper-Extension Machine
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Standing Hip Raises Toes-in
- Rest, Recover, & Eat Clean!
HEAVY HITTIN' BODYBUILDING SERIES
Week 1 | Week 2 | Week 3 | Week 4 | Week 5 | Week 6 | Week 7 | Week 8
This is a guest post by Strength Runner and Trainer Dave Gluhareff. Contact him at www.TrainWithDave.com or on Facebook under TrainWithDave – www.facebook.com/trainwithdaveg.
