• Keep up to date with Ausbb via Twitter and Facebook. Please add us!
  • Join the Ausbb - Australian BodyBuilding forum

    If you have any problems with the registration process or your account login, please contact contact us.

    The Ausbb - Australian BodyBuilding forum is dedicated to no nonsense muscle and strength building. If you need advice that works, you have come to the right place. This forum focuses on building strength and muscle using the basics. You will also find that the Ausbb- Australian Bodybuilding Forum stresses encouragement and respect. Trolls and name calling are not allowed here. No matter what your personal goals are, you will be given effective advice that produces results.

    Please consider registering. It takes 30 seconds, and will allow you to get the most out of the forum.

Drop Set Routine, please critic...

S

Side-Ways

New member
Hi

I want to start drop sets been reading about it i know you should only do it randomly to shock your muscles, I'm thinking of doing it for a month, then stop the drop set but still do the same routine for a month then add drop set again and so on.

Any advice will be greatly appreciated and thank you for very much for helping out.

So here I go.

Monday: Shoulders & Triceps



Shoulders.
Dumbbell Shoulder Press
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Dumbbell Lateral Raise
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Dumbbell Reverse Fly
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps

Dumbbell Shrugs
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg



Triceps.

Seated Triceps Press
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg


Standing Bent-Over One-Arm Dumbbell Extension
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg


Dips with Weights
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg


Tuesday: Back & Abs



Back.
Wide Grip Pull Up
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg


Dead Lifts

3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg


One Arm Dumbbell Row
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg


Bent Over Barbell Row
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg




Wednesday: REST DAY


Thursday: Chest & Biceps


Chest.


Flat Bench Olympic Barbell Press
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Incline Bench Olympic Barbell Press
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Decline Bench Olympic Barbell Press
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Flat Bench Dumbbell Fly
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Biceps.

Ez Barbell Curl
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Standing Hammer Curl
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Preacher Curl
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Concentration Curl
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Friday/Sunday:

Legs.

Squat
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg

Leg Extension
3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg



Standing Calves Raise

3 set x 8 - 12reps 20kg
DROP SET
1 set x 8 - 12reps 20kg
1 set x 8 - 12reps 15kg
1 set x 8 - 12reps 10kg
 
I say give it a go and see how it works out for you.

I don't know about doing it for one month, it's quite taxing. I would suggest one workout per week on a different muscle group per week.

Good Luck dude.
 
Yes I started today and it is something crazy that is why I'm a bit concerned and confused...

I watched some clips on youtube and it just shows them going straight into dropsets ie:

Chest
1 set x 8 - 12reps 60kg
1 set x 8 - 12reps 30kg
1 set x 8 - 12reps 15kg

Back
1 set x 8 - 12reps 60kg
1 set x 8 - 12reps 30kg
1 set x 8 - 12reps 15kg

If so then ill scrap my begining sets and start straight on dropsets max weight i can go... will do some more research.

Thanks for helping.
 
The Hamburgler said:
If you can only squat 20kg I would definitely NOT be doing this routine
Click to expand...

20kg is just a working number for me as Im writing this, I squat 40kg with olympic bar.

Yes i have trained before not a professional but working on it.

"And the whole "shocking the muscles" thing is mostly unfounded bro-science"

Sorry I don't get what you mean...
 
40kg including the bar or not dictates a fairly inexperienced trainee so I think this program is inefficient for your level.
 
I always suggest full-body routines for beginner lifters. Run with that until you get a bit stronger and build a bit of size and then you can try out bb'ing splits and techniques.
 
Squat 3x10
Overhead press 3x10
Deadlift/Hamstring exercise 3x10
Chest exercise 3x10
Upper back exercise 3x10
then biceps, calves and abs if you want.

The sets/reps aren't super important just pick a range (2-3 sets, 5-12 reps depending on goals) and stick with it
 
The Hamburgler said:
If you can only squat 20kg I would definitely NOT be doing this routine
Click to expand...

I have to agree here, I would focus on a basic foundation approach to lifting for a couple of months before you even bother considering a more advanced approach to lifting. Check the beginner threads out mate, plenty of usefull info in there to get you started
 
No offence mate but stick to the basics, no need for that routine till you squat well over 100kg (120-160kg) and even then I would consider that only if you get stuck and stop getting gains.

A 40kg squat does not indicate that you have done any sort of training, most beginners will double that on their first training session. My first squat session was 105kg x 10.
 
Side-Ways said:
20kg is just a working number for me as Im writing this, I squat 40kg with olympic bar.

Yes i have trained before not a professional but working on it.

"And the whole "shocking the muscles" thing is mostly unfounded bro-science"

Sorry I don't get what you mean...
Click to expand...

LOL

sorry dude,

Get real.

My girlfriend can squat 60.
 
Another comment here for you should stick to the basics for longer, until you build some size, strength and technqiue on the main important lifts. Read the PTC begineers program and follow is my best bit of advice. I wish someone had told me that back when I started lifting and was doing random and way to advanced routines.
 
You must log in or register to reply here.
Top