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Hello Drop Sets

Just a straight up workout post today.  I didn’t feel like taking pictures.

Week 3 of the 28 Day Shapeover! The one thing I don’t like about doing programs that have a time length is that I realizes how fast time really goes by. It’s scary sometimes.

This week’s focus is drop sets. What this means is that after you finish the last set of an exercise, you then drop to a lower weight (25-30%) and then do reps until you can’t do anymore. Then you drop to another lower weight (25-30%) and do reps until you can’t do anymore. So if you start with 10# DBs, then after the last prescribed set you would do a set with 8 pound DBs, then do a set with 5# DBs.

This was for today:

Exercise Set/rep/weight Muscle worked
Dumbell Shoulder Press 4 sets of 8 with 10# DBs
Drop Set 1: 8# for 7 reps

Drop set 2: 5# for 7 reps

Shoulders
Single Arm Lateral Raise 3 sets of 8 with 8# DBs
Drop Set 1: 5# for 6/8 reps

Drop set 2: 3# for 8/6

Shoulders
Dumbbell Bent Over Lateral Raise 3 sets of 8 with 15# DBs
Drop Set 1: 10# for 6 reps

Drop set 2: 8# for 7 reps

Shoulders
Biceps Curls 3 sets of 8 at 10#
Drop Set 1: 8# for 10 reps
Drop set 2: 5# for 6 reps
Biceps
Cable Hammer Curl 3 sets of 8 at 20#
Drop Set 1: 15# for 6 reps
Drop set 2: 10# for 5 reps
Biceps
Dumbbell Preacher Curl 2 sets of 8 with 10# DBs
Drop Set 1: 8# for 8 reps
Drop set 2: 5# for 10 reps
Biceps
Lying Triceps Extension 3 sets of 10 with 10# DBs
Drop Set 1: 8# for 8 reps
Drop set 2: 5# for 9 reps
Triceps
Seated Dumbbell Overhead Triceps Press 3 sets of 8 with 10# DBs
Drop Set 1: 8# for 7 reps
Drop set 2: 5# for 6 reps
Triceps
Dumbbell Kickbacks 2 sets of 8 with 15# DBs
Drop Set 1: 10# for 8 reps
Drop set 2: 8# for 6 reps
Triceps

There is a reason why drop sets are also called burn sets.   The only thing that was funny was the single arm lat raise.  I was able to do more drop set reps on the right arm because it had rest time from the last set on the left with its drop sets.  That gave the right arm more time to rest.

I do wish this gym had 12# dumbbells. My old gym had those.  There were some of the exercises that I really could have used the 12s to start with and not the 10s, but otherwise it was a good and very hard workout. I really don’t work muscles to failure very often as I don’t usually have a spotter.

My arms were so weak when I was done.  I had brought along a protein drink with 30 grams of protein and  a half cup of pumpkin.  I drank half before the workout and half after.  This shake was twice as much as I normally do, but I knew it would be a tough workout.

Snow forecast for tomorrow!

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