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Muscle Building Upper Body Workout – Drop Set Superset Chest and Back Exercises


Intermediate Difficulty
intermediate workout
Mix up your routine with the muscle building upper body workout. The bodybuilding drop set superset will work chest and back.

Drop Set Supersets – This is a great plateau killing workout. We’ve provide both a Mass Building Emphasis version and a Strength Emphasis version of this technique. Start with appropriate weight for the first set and then drop 10% off the weight every set. Alternate between A1 and A2 with no rest until all sets are completed. Rest for 2 minutes before moving on to B1 and B2. Repeat for C.

Mass Building Emphasis
A1: Incline Dumbbell Chest Press 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

A2: Incline Dumbbell Supported Row 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

B1: Dumbbell Arnold Press 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

B2: Barbell Upright Row 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

C1: Cable Crossovers 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

C2: Low Rope Face Pulls 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

Strength Emphasis
A1: Incline Dumbbell Chest Press 1 x 4, drop 10%, 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10

A2: Incline Dumbbell Supported Row 1 x 4, drop 10%, 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10

B1: Dumbbell Arnold Press 1 x 4, drop 10%, 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10

B2: Barbell Upright Row 1 x 4, drop 10%, 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10

C1: Cable Crossovers 1 x 4, drop 10%, 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10

C2: Low Rope Face Pulls 1 x 4, drop 10%, 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10