Hanniballickedher
MuscleHead
- Dec 12, 2010
- 1,235
- 119
All are done as Drop Sets!!
Drop Set = Start with heavy weight do as many reps as you can, drop 10lbs, I usually do these in 4 sets. On heavy days I wait 2 min on each exercise to let the ATP get back into the muscles. About ATP
1. 130lb dumbell press, do 10, wait 2 min do 10 more, after that I drop 10lbs through each exercise.
2. Incline Press - (Machine 3 - 45 plates each arm total 270lbs) rep out 4 sets, drop 10 on each set.
3.Decline Press (Light weight just to rep out) - 4 sets of 20 no drops
4. Machine Flys - All the weight the machine has usually 305lbs, rep out each time dropping 10lbs every set.
5. Cable Flys - Chest level and Waist to chest level, start at 47lbs each arm rep out and drop 10 lbs each time.
Drop Set = Start with heavy weight do as many reps as you can, drop 10lbs, I usually do these in 4 sets. On heavy days I wait 2 min on each exercise to let the ATP get back into the muscles. About ATP
1. 130lb dumbell press, do 10, wait 2 min do 10 more, after that I drop 10lbs through each exercise.
2. Incline Press - (Machine 3 - 45 plates each arm total 270lbs) rep out 4 sets, drop 10 on each set.
3.Decline Press (Light weight just to rep out) - 4 sets of 20 no drops
4. Machine Flys - All the weight the machine has usually 305lbs, rep out each time dropping 10lbs every set.
5. Cable Flys - Chest level and Waist to chest level, start at 47lbs each arm rep out and drop 10 lbs each time.