Back Day (Dropsets)

MONDAY 28 OCTOBER

Warm Up
Pull Ups
Set 1 5 REPS Wide Grip
Set 2 5 REPS Close Grip
Set 3 5 REPS Wide Grip
Set 4 5 REPS Close Grip

Working Set 1
Lat Pulldowns (Wide Overhand Grip)
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 2
Low Cable Rows (Use “V” Handle)
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 3
Good Mornings
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 4
Cable Pulldowns (Use Rope)
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 5
Dumbbell Rows
Set 1
30 REPS (15 Ea Arm)
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS (15 Ea Arm)
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS (15 Ea Arm)
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 6
Barbell Bent Over Rows
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 7
Sitting Rear Lateral Flys
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Planks
Set 1 30 Sec
Set 2 30 Sec
Set 3 30 Sec

Cool Down
15-20 Minute Walk 2.5-3.0 Pace Treadmill at a slight incline


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