Welcome to the 3rd phase of becoming The Optimal You! Here we introduce the drop set (ds). A drop set (ds) is when you perform a set, then you immediately “drop” or reduce the weight just enough so that you can perform 6-8 more reps of the same exercise. In this workout, you are required to perform drop sets on ONLY the last set of Exercise 2, 3, & 4. This is a full body workout, so perform the listed exercises every other day for 2 weeks. Once you have completed this phase, move onto Go to Phase 4.

Go to Phase 4.

 

Day 1: Full Body Workout

Exercises

Sets

Reps

Rest (s)

Ball Wall Squats

ss Lateral Raises

3

15,15,15

15,15,15

60

Seated Cable Row

3

15,15,15(ds)

60

Incline Hammer Strength Press

3

15,15,15(ds)

60

Hammer Curls

ss Overhead Dumbbell Extensions

3

15,15,15(ds)

60

Bicycles

3

30,Failure,Failure

30

 

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