Intermediate Difficulty

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, A2, A3, A1, A2, A3… with no rest until all sets are completed. Rest for 2 minutes before moving on to B1, B2, B3.

Mass Building Emphasis

A1: Barbell or Dumbbell Curl 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

A2: Reverse EZ Bar Curl 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

A3: Low Rope Hammer Curl 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

B1: Bench Dips 1 x 50, 1 x 40, 1 x 30, 1 x 20

B2: Incline DB Skullcrusher 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12, drop 10%, 1 x 15

B3: Close Grip Bench Press 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

Strength Emphasis

A1: Barbell or Dumbbell Curl 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

A2: Reverse EZ Bar Curl 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

A3: Low Rope Hammer Curl 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

B1: Bench Dips 1 x 50, 1 x 40, 1 x 30, 1 x 20

B2: Incline DB Skullcrusher 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10, drop 10%, 1 x 12

B3: Close Grip Bench Press 1 x 4, drop 10%, 1 x 6, drop 10%, 1 x 8, drop 10%, 1 x 10

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