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Mechanical Dropset

By Melvyn Yeo

Experience
Intermediate (2-3 years)
Time
104 minutes/day | 3 days/week | 5 weeks
Good for
Bodybuilding, Build Muscle, Fat Loss
Equipment
Barbell, Cable, Dumbbell, Machine
Statistics
Average Cardio Intensity
40%
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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Workout Overview


Day 1

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Circuit
Incline Dumbbell Press▶
1A. Incline Dumbbell Press
2 - 4 sets, 6 - 10 reps, (rest 120s)
60 Degree Incline
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Incline Dumbbell Press▶
1B. Incline Dumbbell Press
2 - 4 sets, AMAP reps, (rest 120s)
30 Degree Incline
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
1C. Dumbbell Bench Press
2 - 4 sets, AMAP reps, (rest 120s)
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Circuit
Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2A. Romanian Deadlift
2 - 4 sets, 6 - 10 reps, (rest 120s)
Front Foot Elevated
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Romanian Deadlift demonstrationPlay Romanian Deadlift demonstration
2B. Romanian Deadlift
2 - 4 sets, AMAP reps, (rest 120s)
Normal Grip non elevated
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Snatch Grip Romanian Deadlift▶
2C. Snatch Grip Romanian Deadlift
2 - 4 sets, AMAP reps, (rest 120s)
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Day 2

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Circuit
Narrow Stance Hack Squats demonstrationPlay Narrow Stance Hack Squats demonstration
1A. Narrow Stance Hack Squats
2 - 4 sets, 6 - 10 reps, (rest 120s)
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Machine Hack Squat▶
1B. Machine Hack Squat
2 - 4 sets, AMAP reps, (rest 120s)
Normal Stance
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Machine Hack Squat▶
1C. Machine Hack Squat
2 - 4 sets, AMAP reps, (rest 120s)
Wide Stance
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Circuit
Wide-Grip Pulldown Behind The Neck demonstrationPlay Wide-Grip Pulldown Behind The Neck demonstration
2A. Wide-Grip Pulldown Behind The Neck
2 - 4 sets, 6 - 10 reps, (rest 120s)
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Lat Pulldown demonstrationPlay Lat Pulldown demonstration
2B. Lat Pulldown
2 - 4 sets, AMAP reps, (rest 120s)
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45-Degrees Lat Pulldown demonstrationPlay 45-Degrees Lat Pulldown demonstration
2C. 45-Degrees Lat Pulldown
2 - 4 sets, AMAP reps, (rest 120s)
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Day 3

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Circuit
Seated Dumbbell Arnold Press▶
1A. Seated Dumbbell Arnold Press
2 - 4 sets, 6 - 10, AMAP, AMAP, AMAP reps, (rest 120s)
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Seated Dumbbell Shoulder Press▶
1B. Seated Dumbbell Shoulder Press
2 - 4 sets, AMAP reps, (rest 120s)
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Barbell Push Press demonstrationPlay Barbell Push Press demonstration
1C. Barbell Push Press
2 - 4 sets, AMAP reps, (rest 120s)
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Circuit
Dumbbell Prone Incline Curl demonstrationPlay Dumbbell Prone Incline Curl demonstration
2A. Dumbbell Prone Incline Curl
2 - 4 sets, 6 - 10 reps, (rest 120s)
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Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
2B. Standing Dumbbell Biceps Curl
2 - 4 sets, AMAP reps, (rest 120s)
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Standing Hammer Curl demonstrationPlay Standing Hammer Curl demonstration
2C. Standing Hammer Curl
2 - 4 sets, AMAP reps, (rest 120s)
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Circuit
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3A. Close-Grip Bench Press
2 - 4 sets, 6 - 10 reps, (rest 120s)
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Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3B. Close-Grip Bench Press
2 - 4 sets, AMAP reps, (rest 120s)
Wider grip compared to the first close grip
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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
3C. Barbell Bench Press
2 - 4 sets, AMAP reps, (rest 120s)
Show Alternative Exercises

Date Created: 1/24/2019, UTC


Last Updated: 9/12/2020, UTC

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