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Mechanical Dropset

By Melvyn Yeo

Experience
Intermediate (2-3 years)
Time
22 minutes/day | 3 days/week | 5 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss
Equipment
2 x Dumbbell, Incline Bench, Flat Bench, Barbell, Hack Squat Machine, Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar
Statistics
Average Cardio Intensity
30%
Average Exertion
70%
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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Full Body

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Circuit
Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
1. Incline Dumbbell Press
2-4 sets, 6-10 reps, (rest 120s)
60 Degree Incline
Time between exercises: 60s
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Incline Dumbbell Press demonstrationPlay Incline Dumbbell Press demonstration
1. Incline Dumbbell Press
2-4 sets, AMAP reps, (rest 120s)
30 Degree Incline
Time between exercises: 60s
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
1. Dumbbell Bench Press
2-4 sets, AMAP reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Circuit
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
2. Barbell Romanian Deadlift
2-4 sets, 6-10 reps, (rest 120s)
Front Foot Elevated
Time between exercises: 60s
Show Alternative Exercises
Barbell Romanian Deadlift demonstrationPlay Barbell Romanian Deadlift demonstration
2. Barbell Romanian Deadlift
2-4 sets, AMAP reps, (rest 120s)
Normal Grip non elevated
Time between exercises: 60s
Show Alternative Exercises
Barbell Snatch Grip Romanian Deadliftâ–¶
2. Barbell Snatch Grip Romanian Deadlift
2-4 sets, AMAP reps, (rest 120s)
Time between exercises: 60s
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Full Body

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Circuit
Narrow Stance Hack Squats demonstrationPlay Narrow Stance Hack Squats demonstration
1. Narrow Stance Hack Squats
2-4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
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Machine Hack Squatâ–¶
1. Machine Hack Squat
2-4 sets, AMAP reps, (rest 120s)
Normal Stance
Time between exercises: 60s
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Machine Hack Squatâ–¶
1. Machine Hack Squat
2-4 sets, AMAP reps, (rest 120s)
Wide Stance
Time between exercises: 60s
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Circuit
Wide-Grip Pulldown Behind The Neck demonstrationPlay Wide-Grip Pulldown Behind The Neck demonstration
2. Wide-Grip Pulldown Behind The Neck
2-4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2. Lat Pulldown
2-4 sets, AMAP reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
45-Degrees Lat Pulldown demonstrationPlay 45-Degrees Lat Pulldown demonstration
2. 45-Degrees Lat Pulldown
2-4 sets, AMAP reps, (rest 120s)
Time between exercises: 60s
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Upper

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Circuit
Seated Dumbbell Arnold Pressâ–¶
1. Seated Dumbbell Arnold Press
2-4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Shoulder Press demonstrationPlay Seated Dumbbell Shoulder Press demonstration
1. Seated Dumbbell Shoulder Press
2-4 sets, AMAP reps, (rest 120s)
Time between exercises: 60s
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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
1. Barbell Push Press
2-4 sets, AMAP reps, (rest 120s)
Time between exercises: 60s
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Circuit
Dumbbell Prone Incline Curl demonstrationPlay Dumbbell Prone Incline Curl demonstration
2. Dumbbell Prone Incline Curl
2-4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2. Standing Dumbbell Biceps Curl
2-4 sets, AMAP reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
2. Standing Hammer Curl
2-4 sets, AMAP reps, (rest 120s)
Time between exercises: 60s
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Circuit
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
3. Barbell Close-Grip Bench Press
2-4 sets, 6-10 reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Close-Grip Bench Press demonstrationPlay Barbell Close-Grip Bench Press demonstration
3. Barbell Close-Grip Bench Press
2-4 sets, AMAP reps, (rest 120s)
Wider grip compared to the first close grip
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3. Barbell Bench Press
2-4 sets, AMAP reps, (rest 120s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 1/24/2019, UTC


Last Updated: 9/12/2020, UTC

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