3 Day Drop Set Workout

By mywrkouts.com

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

68 minutes

Genders

Male

Goals

Build Muscle (Male)

Gain Strength (Male)

Description

This 3 day push/pull/leg workout routine utilizes drop sets to build muscle and strength. Drop sets entail performing an exercise until failure, then reducing (or dropping) the weight so that you can

Source

myworkouts

Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

Average Cardio Intensity

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

68 minutes

Genders

Male

Days per week

3 days

Goals

Build Muscle (Male)

Gain Strength (Male)

Description

This 3 day push/pull/leg workout routine utilizes drop sets to build muscle and strength. Drop sets entail performing an exercise until failure, then reducing (or dropping) the weight so that you can

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

Workout Type

Split

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Day 1 - Push Day

Day 2: Day 2 - Pull Day

Day 3: Day 3 - Leg Day

Day 4: Rest

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Day 1 - Push Day

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Exercise	Sets	Reps	Rest	Notes
1. Incline Dumbbell Press ▶	2 - 4 sets	10 - 15, 10 - 15, 6 - 8, 6 - 8 reps	60s	Single Drop Set
2. Hammer Strength Bench Press ▶	2 - 3 sets	15, 8 - 10, 8 - 10 reps	60s	Double drop set
3. Dumbbell Flys ▶	2 - 3 sets	15, 6 - 8, 6 - 8 reps	60s	Single drop set
4. Dumbbell Lateral Raise ▶	2 - 3 sets	15, 8 - 10, 8 - 10 reps	60s	Single drop set
5. Upright Barbell Row ▶	2 - 3 sets	15, 10, 10 reps	60s	Double drop set
6. Dumbbell One Arm Triceps Extension (on bench) ▶	2 - 3 sets	15, 10, 10 reps	60s	Single drop set
7. Rope Tricep Extension Cable rope tricep extension by Wellman Wellness Training	2 - 3 sets	15, 10, 10 reps	60s	Double drop set

Day 2 - Pull Day

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Exercise	Sets	Reps	Rest	Notes
1. Barbell Deadlift How to: Barbell Deadlift Technique \| PhysiqueDevelopment.com by Physique Development	2 - 4 sets	10 - 15, 10 - 15, 6 - 8, 6 - 8 reps	60s	Single drop set
2. One-Arm Bent-Over Dumbbell Row Dumbbell Bent Over Single Arm Row by TD Athletes Edge	2 - 3 sets	15, 6 - 8, 6 - 8 reps	60s	Double drop set
3. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	2 - 3 sets	15, 8 - 10, 8 - 10 reps	60s	Double drop set
4. Wide-Grip Lat Pulldown FRONT WIDE GRIP LAT PULLDOWN by Aesthetics Trainer	2 - 3 sets	15, 8 - 10, 8 - 10 reps	60s	Single drop set
5. Barbell Biceps Curl ▶	2 - 3 sets	15, 10, 10 reps	60s	Double drop set
6. One-Arm Dumbbell Preacher Curl BICEPS - Single Arm Preacher Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	2 - 3 sets	15, 10, 10 reps	60s	Single drop set
7. Barbell Shrug Barbell Shrugs by Avid Fitness	2 - 3 sets	15, 10, 10 reps	60s	Double drop set

Day 3 - Leg Day

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Exercise	Sets	Reps	Rest	Notes
1. 45 Degree Leg Press How to PROPERLY Leg Press \| 3 Leg Press Variations for Muscle Gain by Colossus Fitness	2 - 3 sets	15, 6 - 8, 6 - 8 reps	60s	Single drop set
2. Machine Hack Squat ▶	2 - 4 sets	10 - 15, 10 - 15, 6 - 8, 6 - 8 reps	60s	Single drop set
3. Dumbbell Lunges ▶	2 - 3 sets	15, 8 - 10, 8 - 10 reps	60s	Double drop set
4. Standing Cable Hamstring Curl Standing Cable Hamstring Curl by GCP Fitness	2 - 3 sets	15, 8 - 10, 8 - 10 reps	60s	Single drop set
5. Lying Leg Curls Lying Leg Curl \| Execution Series \| PhysiqueDevelopment.com by Physique Development	2 - 3 sets	15, 10, 10 reps	60s	Double drop set
6. Seated Calf Raise Machine ▶	2 - 3 sets	15, 10, 10 reps	60s	Double drop set
7. One Leg 45 Degree Calf Raise One Leg 45 Degree Calf Raise by Mighty Fitrition	2 - 3 sets	15, 10, 10 reps	60s	Single drop set