In a drop set you do a standard set of lifts to failure, then quickly lower the weight and crank out as many more reps as you can. When you hit failure again you immediately drop the weight again and do more reps, and so on. It's a great way to stimulate muscle growth, but it should be used sparingly. If you attempted to do every set as a drop set you'd soon suffer from overtraining and your body would lose muscle.
In the following workouts only two exercises include drop sets. All other exercises should be done as normal sets. Leave two or three days' rest between workouts A, B and C and wait a few weeks before introducing drop sets again. The result will be a stronger, more muscular you.
Workout A
Add drop sets to exercises 3 and 6.
1 Step-up with curl to press
Sets 3 Reps 8 each side Target biceps, thighs, shoulders
As you step up, curl the weight to your shoulder, then press it overhead while you raise your opposite knee.
2 Scarecrow
Sets 3 Reps 8 each side Target biceps, core rotator cuff, mid-back
Twist your upper body, pulling the weight behind your head and alternating sides for a total of 16 reps.
Sets 3 (final set drop set) Reps 10 Target biceps
Keep your elbows tucked into your sides at all times.
4 Gym ball shock lockout
Sets 3 Reps 10 Target chest, triceps, core
Drop onto the ball and then catch yourself as you bounce up, pressing to straighten your arms.
Sets 3 Reps 10 Target chest, triceps
Don’t let your arms drop past your shoulders as you pull the weight over.
6 Dumbbell close-grip bench press
Sets 3 (final set drop set) Reps 10 Target chest, triceps
Keep your elbows close to your body and press the weights straight up.
Workout B
Add drop sets to exercises 3 and 6.
Sets 3 Reps 10 Target upper back, lats, forearms, core
Keep your hips in line with your torso as you lift.
Sets 3 Reps 10 Target whole back, core
Brace your core and keep your back neutral throughout.
Sets 3 (final set drop set) Reps 10 Target lats, middle back, rear shoulders
Keep your lower back unstressed and your torso locked in position.
4 Front/lateral raise
Sets 3 Reps 6 each side Target front and mid shoulders
Lift one weight straight up and one to the side and then repeat, alternating with each rep.
5 Rear lateral raise
Sets 3 Reps 10 Target rear shoulders
Pause at the top of the lift and keep your torso locked.
6 Alternating dumbbell push press
Sets 3 (final set drop set) Reps 10 each side Target front and mid shoulders
Simultaneously push up with your legs and press one weight overhead.
Workout C
Add drop sets to exercises 3 and 6.
1 Overhead Siff lunge
Sets 3 Reps 10 Target hamstrings, quads, glutes, calves, core
Stay on your toes and keep your core braced for balance.
2 Alternating dumbbell step-up
Sets 3 Reps 8 each side Target quads, hamstrings, glutes, core
Step off the bench with the opposite leg and start the next rep with that leg.
3 Squat
Sets 3 (final set drop set) Reps 10 Target quads, hamstrings, glutes, core
Keep your back straight and knees in line with your feet.
4 Gym ball dumbbell rotation
Sets 3 Reps 8 each side Target core, abs, side abs
Brace your abs and bend at the hips as you roll the ball back.
5 Gym ball back extension
Sets 3 Reps 10 Target lower back, core
To avoid overextending your back, stop when your body forms a straight line.
6 Weighted gym ball crunch
Sets 3 (final set drop set) Reps 10 Target abs, core
Lean right back on the ball to work through your full range of motion.
