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Mechanical Dropset

By Melvyn Yeo

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

104 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
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 f

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Equipment

Barbell, Cable, Dumbbell, Machine

Average Exertion

70%

Average Cardio Intensity

40%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

104 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
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 f

Show More

Equipment

Barbell, Cable, Dumbbell, Machine

Avg Exertion

70%

Workout Type

Split

Avg Cardio Intensity

40%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1A. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 sets6 - 10 reps120s
60 Degree Incline
1B. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 setsAMAP reps120s
30 Degree Incline
1C. Dumbbell Bench Press
Dumbbell Bench Press
2 - 4 setsAMAP reps120s
2A. Romanian Deadlift2 - 4 sets6 - 10 reps120s
Front Foot Elevated
2B. Romanian Deadlift2 - 4 setsAMAP reps120s
Normal Grip non elevated
2C. Snatch Grip Romanian Deadlift
Snatch Grip Romanian Deadlift
2 - 4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1A. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
2 - 4 sets6 - 10, AMAP, AMAP, AMAP reps120s
1B. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
2 - 4 setsAMAP reps120s
1C. Barbell Push Press2 - 4 setsAMAP reps120s
2A. Dumbbell Prone Incline Curl
Dumbbell Prone Incline Curl
2 - 4 sets6 - 10 reps120s
2B. Standing Dumbbell Biceps Curl2 - 4 setsAMAP reps120s
2C. Standing Hammer Curl2 - 4 setsAMAP reps120s
3A. Close-Grip Bench Press
Close-Grip Bench Press
2 - 4 sets6 - 10 reps120s
3B. Close-Grip Bench Press
Close-Grip Bench Press
2 - 4 setsAMAP reps120s
Wider grip compared to the first close grip
3C. Barbell Bench Press2 - 4 setsAMAP reps120s

Week 2



ExerciseSetsRepsRestNotes
1A. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 sets6 - 10 reps120s
60 Degree Incline
1B. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 setsAMAP reps120s
30 Degree Incline
1C. Dumbbell Bench Press
Dumbbell Bench Press
2 - 4 setsAMAP reps120s
2A. Romanian Deadlift2 - 4 sets6 - 10 reps120s
Front Foot Elevated
2B. Romanian Deadlift2 - 4 setsAMAP reps120s
Normal Grip non elevated
2C. Snatch Grip Romanian Deadlift
Snatch Grip Romanian Deadlift
2 - 4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1A. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
2 - 4 sets6 - 10, AMAP, AMAP, AMAP reps120s
1B. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
2 - 4 setsAMAP reps120s
1C. Barbell Push Press2 - 4 setsAMAP reps120s
2A. Dumbbell Prone Incline Curl
Dumbbell Prone Incline Curl
2 - 4 sets6 - 10 reps120s
2B. Standing Dumbbell Biceps Curl2 - 4 setsAMAP reps120s
2C. Standing Hammer Curl2 - 4 setsAMAP reps120s
3A. Close-Grip Bench Press
Close-Grip Bench Press
2 - 4 sets6 - 10 reps120s
3B. Close-Grip Bench Press
Close-Grip Bench Press
2 - 4 setsAMAP reps120s
Wider grip compared to the first close grip
3C. Barbell Bench Press2 - 4 setsAMAP reps120s

Week 3



ExerciseSetsRepsRestNotes
1A. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 sets6 - 10 reps120s
60 Degree Incline
1B. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 setsAMAP reps120s
30 Degree Incline
1C. Dumbbell Bench Press
Dumbbell Bench Press
2 - 4 setsAMAP reps120s
2A. Romanian Deadlift2 - 4 sets6 - 10 reps120s
Front Foot Elevated
2B. Romanian Deadlift2 - 4 setsAMAP reps120s
Normal Grip non elevated
2C. Snatch Grip Romanian Deadlift
Snatch Grip Romanian Deadlift
2 - 4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1A. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
2 - 4 sets6 - 10, AMAP, AMAP, AMAP reps120s
1B. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
2 - 4 setsAMAP reps120s
1C. Barbell Push Press2 - 4 setsAMAP reps120s
2A. Dumbbell Prone Incline Curl
Dumbbell Prone Incline Curl
2 - 4 sets6 - 10 reps120s
2B. Standing Dumbbell Biceps Curl2 - 4 setsAMAP reps120s
2C. Standing Hammer Curl2 - 4 setsAMAP reps120s
3A. Close-Grip Bench Press
Close-Grip Bench Press
2 - 4 sets6 - 10 reps120s
3B. Close-Grip Bench Press
Close-Grip Bench Press
2 - 4 setsAMAP reps120s
Wider grip compared to the first close grip
3C. Barbell Bench Press2 - 4 setsAMAP reps120s

Week 4



ExerciseSetsRepsRestNotes
1A. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 sets6 - 10 reps120s
60 Degree Incline
1B. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 setsAMAP reps120s
30 Degree Incline
1C. Dumbbell Bench Press
Dumbbell Bench Press
2 - 4 setsAMAP reps120s
2A. Romanian Deadlift2 - 4 sets6 - 10 reps120s
Front Foot Elevated
2B. Romanian Deadlift2 - 4 setsAMAP reps120s
Normal Grip non elevated
2C. Snatch Grip Romanian Deadlift
Snatch Grip Romanian Deadlift
2 - 4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1A. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
2 - 4 sets6 - 10, AMAP, AMAP, AMAP reps120s
1B. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
2 - 4 setsAMAP reps120s
1C. Barbell Push Press2 - 4 setsAMAP reps120s
2A. Dumbbell Prone Incline Curl
Dumbbell Prone Incline Curl
2 - 4 sets6 - 10 reps120s
2B. Standing Dumbbell Biceps Curl2 - 4 setsAMAP reps120s
2C. Standing Hammer Curl2 - 4 setsAMAP reps120s
3A. Close-Grip Bench Press
Close-Grip Bench Press
2 - 4 sets6 - 10 reps120s
3B. Close-Grip Bench Press
Close-Grip Bench Press
2 - 4 setsAMAP reps120s
Wider grip compared to the first close grip
3C. Barbell Bench Press2 - 4 setsAMAP reps120s

Week 5



ExerciseSetsRepsRestNotes
1A. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 sets6 - 10 reps120s
60 Degree Incline
1B. Incline Dumbbell Press
Incline Dumbbell Press
2 - 4 setsAMAP reps120s
30 Degree Incline
1C. Dumbbell Bench Press
Dumbbell Bench Press
2 - 4 setsAMAP reps120s
2A. Romanian Deadlift2 - 4 sets6 - 10 reps120s
Front Foot Elevated
2B. Romanian Deadlift2 - 4 setsAMAP reps120s
Normal Grip non elevated
2C. Snatch Grip Romanian Deadlift
Snatch Grip Romanian Deadlift
2 - 4 setsAMAP reps120s

ExerciseSetsRepsRestNotes
1A. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
2 - 4 sets6 - 10, AMAP, AMAP, AMAP reps120s
1B. Seated Dumbbell Shoulder Press
Seated Dumbbell Shoulder Press
2 - 4 setsAMAP reps120s
1C. Barbell Push Press2 - 4 setsAMAP reps120s
2A. Dumbbell Prone Incline Curl
Dumbbell Prone Incline Curl
2 - 4 sets6 - 10 reps120s
2B. Standing Dumbbell Biceps Curl2 - 4 setsAMAP reps120s
2C. Standing Hammer Curl2 - 4 setsAMAP reps120s
3A. Close-Grip Bench Press
Close-Grip Bench Press
2 - 4 sets6 - 10 reps120s
3B. Close-Grip Bench Press
Close-Grip Bench Press
2 - 4 setsAMAP reps120s
Wider grip compared to the first close grip
3C. Barbell Bench Press2 - 4 setsAMAP reps120s

Date Created: 1/24/19, 8:49 AM


Last Updated: 9/12/20, 9:39 PM

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