llulko > Workouts > Drop sets
 
 

Workout Information

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Drop sets

Description:
drop set
Type of Workout:
Fat Loss
Days in Workout:
6
 
 

Monday

Targeted Muscle Group: back, shoulders and abs

Exercise Sets Reps Weight

Dumbbell Seated Military Press

 4 12 20

Lat pull down

 4 0 90 80 60 50

standing rope rear delt ext

 3 12 90

straight arm press down

 3 12 65

1 arm cable row

 3 12 60

lateral shoulder raise drop set

 3 0 15 12 10 8

HIIT cardio am

 0 0 45 min

Bicycles

 5 6 6
 
 
 

Tuesday

Targeted Muscle Group: Legs

Exercise Sets Reps Weight

Back Squat

 4 15 95

alt lunges

 4 15 20 20

split sqaut

 3 15 15 15

jump squat

 3 20 body weight

kick backs

 3 15
 
 
 

Wednesday

Targeted Muscle Group: spin

Exercise Sets Reps Weight

spin class 1 hour

 0 0
 
 
 

Thursday

Targeted Muscle Group: triceps and biceps

Exercise Sets Reps Weight

Sprint in the am

 0 0 45 min

Skull crushers

 4 8 40

bicep curls

 4 12 20

tricep v bar press down

 3 12 55

incline bicep curl

 3 10 15

tate press drop set

 3 0 20 15 12 10

preacher curl drop set

 3 0 17 15 12 10

abs role out

 3 0

leg lifts

 3 0
 
 
 

Friday

Targeted Muscle Group: whole body

Exercise Sets Reps Weight

pull ups

 4 7

straight leg dead lifts

 4 15 95

incline chest press

 4 12 22

ham curls

 3 15 60

dips

 3 12 45

walking lunges

 2 0 20 20
 
 
 

Sunday

Targeted Muscle Group: cardio

Exercise Sets Reps Weight

spin 1 hour

 0 0
 
 
 
  • Date Posted: 10/13/2009
 
 
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Comments

llulko: thanks… its a killer workout … my arms and legs were burning
  • 10/23/2009
 
SilverSurfer: Great workout.  I tried it and I’m hooked.
  • 10/21/2009
 
 
 
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