CHEST and BACK WORKOUT
*Set up here is 3 main exercises for each body part. There will be 3 sets of 6 reps on each main movement. After the last set of 6 reps there will be a drop set performed for 34 reps. The drop set can be the same exercise but with less weight or another exercise. As long as the reps hit for the drop set is 34.
Drop set - Incline Barbell - Dropped 10-30lbs for max reps until 34 reps were reached.
Drop set - Flat Barbell - Dropped 10-30lbs for max reps until 34 reps were reached.
Drop set - Machine Flye - Dropped 10-30lbs for max reps until 34 reps were reached.
Drop set - Front Pulldown 10 reps Underhand Pulldown 15 reps - Neutral Grip Pulldown 9 reps
Heavy DB Rows
Drop set - DB Rows - Dropped by 30lbs and did 10 reps - then Neutral Grip Cable Rows 15 reps then Wide Cable Rows 9 reps
Stretchers / Cable Pullovers
Drop set - Rope Pullovers for 20 reps then Straight bar pullovers for 14 reps.