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 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

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