Rebuilding the Beast

**animal87** · 08-13-2014, 07:12 PM

Wensday: Delt destruction day

Rotator warm up with cables
Warmup

BB shrugs: 5x10 (double drop set last set)
seated DB Sh. press: 12,10,6(120) (only 5 with left arm),6(110),8 (100)(double drop set last set) (Most weight I remember doing before or since injury)
side raise machine: 6x12 (drop through all weights last set)
rear delt machine: 6x12(drop trough all weights last set)
tricep extension machine: 4x10 (double drop set last set)
single arm cable press downs: 4x20
ab work
upright rows on smith machine super set with behind the back shrugs: 4x20

**kubes** · 08-13-2014, 07:17 PM

Nice training brother. I really like the drop sets. Been doing those for arms to try to shock the muscle

**animal87** · 08-13-2014, 07:21 PM

I do them alot on cycle. I belive you can work as hard as you need to then, when I come off I wont do them very often.

**studmuffin** · 08-14-2014, 02:44 AM

I know this is a naive question,but what is a drop set?

**animal87** · 08-14-2014, 02:52 AM

A drop set is when you go to form failure then drop to a lighter weight(usually about 20-30% lighter) and continue the set. You are forcing your muscle to continue working past the point of failure.

**kubes** · 08-14-2014, 02:55 AM

Originally Posted by animal87

A drop set is when you go to form failure then drop to a lighter weight(usually about 20-30% lighter) and continue the set. You are forcing your muscle to continue working past the point of failure.

How many drop sets do you do for each working set? I like to do 3

**animal87** · 08-14-2014, 03:00 AM

Originally Posted by kubes

How many drop sets do you do for each working set? I like to do 3

It just depends brother, sometimes I only do them on the last set. Sometimes multiple drops on every set. I try to change it as much as I can

**kubes** · 08-14-2014, 03:16 AM

Originally Posted by animal87

It just depends brother, sometimes I only do them on the last set. Sometimes multiple drops on every set. I try to change it as much as I can

Right... I never do drop sets on my first lift cause I want to move as much weight as possible. At the end to finish things off works great

**animal87** · 08-14-2014, 10:11 PM

Thursday: Legs

Warmup

Squats: 135x20, 405x10, 455x8, 475x8 for 3 sets, 135x15 catch breat and 135x10
leg press: 5x12
hack squats: 5x12
Leg extensions: 5x15 (drop through all weights last set)
lying leg curls: 5x15(drop through all weights last set)
glute machine: 4x15
abductors and adductors: 4x20
standing calf raises: 4x10 ( triple drop set last set)