Welcome to the Drop Sets Series, a complete workout system to build muscle and help you chisel your entire body. Target all those trouble zones using a drop set principle where you perform an exercise at a heavier weight before dropping down to a lighter weight. Each exercise has 4 sets of 4 rep patterns – lots of reps means maximum results!
This set includes 9 workouts that can either be used individually or can be mix and matched to create your perfect routine.
THE SET INCLUDES:
Upper Body Drop Sets (5 workouts: Biceps, Triceps, Shoulder, Back and Chest): In these workouts you will see all your favorite weights exercises mixed in with some innovative new combinations. Using different equipment you will keep your mind engaged while your muscles are burning.
Lower Body Drop Sets (4 workouts: Glutes, Hamstrings, Calves, Inner and Outer Thighs): You will perform traditional weights fused with some Pilates exercises that will sculpt your lower body from every angles. You will target all the major muscle groups as well as strengthen and define the smaller muscle fibers, to give a strong and chiseled physique.
WORKOUT BREAKDOWN:
Upper Body Drop Sets
Biceps (30 mins): You will start with standing traditional curls, move to seated hammer curls, then incline w-curls and finish with preacher curls using the ball.
Triceps (30 mins): You start with standing over head extensions, move to triceps kick backs, then lying overhead extensions no the ball and finally the killer - triceps push ups!!
Shoulders (40 mins): You start with upright rows, then side lateral raises, incline shoulder press and finally seated front raises using a pilates band and light weights!
Chest (42 mins): You start with band and weight standing chest scoops, lying chest press and flies and finish with a tough push up sequence!
Back (42 mins): You start with bent over rows, seated band and lighter weights pulls, lying overhead extensions and finish with upper and lower back combinations on the ball!
Lower Body Drop Sets
Calves (37 mins): You start with standing double leg exercises with and without weights, move to single leg work on and off a platform, and finish with seated resistance band work to really finish the calves off!
Glutes (44 mins): You start with narrow squats, move to single leg forward leaning lunges, then wider squats with feet elevated and finally hip thrusts!
Hamstrings (62 mins): You start with regular dead lifts, then single leg dead lifts, a series of table top exercises using ankle weights and a loop and then finish with wide angle hip thrusts on an elevation with a weight!
Inner and Outer Thighs (55 mins): You start with weighted wide plie squats, move on to barre plie squats with a loop, then a curtsy lunge to side leg raise combo and finally a side lying leg raise combo with the loop!
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