Free personalized workout plan

Mechanical Dropset

By Melvyn Yeo

Experience
Intermediate (2-3 years)
Time
104 minutes/day | 3 days/week | 5 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss
Equipment
Barbell, Cable, Dumbbell, Machine
Description

Mechanical Dropset uses three movements of the same muscle group from the weakest biomechanical advantage to its strongest biomechanical advantage. They are performed for 6 to 10 repetitions on the first exercise and the same weight as many as possible repetitions for the following two exercises. The weight used can start with the individuals 70% one repetition maximum 

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Workout Overview

Week 1



ExerciseSetsRepsRest
Circuit1A. Incline Dumbbell Press
Incline Dumbbell Press

60 Degree Incline
2 - 46 - 10120s
1B. Incline Dumbbell Press
Incline Dumbbell Press

30 Degree Incline
2 - 4AMAP120s
1C. Dumbbell Bench Press
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
2 - 4AMAP120s
Circuit2A. Romanian Deadlift
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration

Front Foot Elevated
2 - 46 - 10120s
2B. Romanian Deadlift
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration

Normal Grip non elevated
2 - 4AMAP120s
2C. Snatch Grip Romanian Deadlift
Snatch Grip Romanian Deadlift
2 - 4AMAP120s

Date Created: 1/24/2019, UTC


Last Updated: 9/12/2020, UTC

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