“Compound drop-set” workout for upper body.
When I woke up Monday morning, unable to move every limb due to my workouts over the weekend, I knew I’ve done something magical. If by “magical” you mean “to destroy every [muscle] fiber of my being.”
Therefore, I want to share this magical weightlifting wonder with all of you looking for a sweet way to kick your ass and get ripped. I like to call them “compound drop-sets.”
A “compound” set is when you perform two different workouts back-to-back which work the same muscle group. For example, doing bench dips immediately after doing overhead triceps extensions (both work your triceps).
A “drop-set” is when you perform a workout with a certain weight, then once you fatigue at that weight, dramatically drop the weight and go until you fatigue, and so on and so on. For example, start with 135lbs on the bar and squat until you can’t squat anymore, then immediately drop the weight to 95lbs and squat until death, then drop to the bar and squat until you can’t anymore.
So, I’ve tried to combine the two types of workouts into one… which wasn’t that brilliant of a discovery, but still something I don’t see everyday (let alone see chicks do everyday). Here’s what I did that brutally KICKED MY ASS:
(Do what tickles your fancy to warm-up for 3 minutes. I like playing around with kettel bells).
Military press (shoulders)
Set 1 – 12 reps with the barbell
Set 2 – 24 reps with 12lb dumbbells
Rest 45 seconds & repeat
Overhead triceps extensions (Triceps)
Set 1 – 12 reps with 30lb dumbbell
Set 2 – 24 reps with 15lb dumbbell
Rest 45 seconds & repeat
Bench press (Chest)
Set 1 – 12 reps with barbell + 5lbs on each side (55lbs)
Set 2 – 24 reps with 15lb dumbbells
Rest 45 seconds & repeat
Bicep curls (biceps)
Set 1 – 12 reps with barbell
Set 2 – 24 reps with 12lb dumbbells
Rest 45 seconds & repeat
Bent rows (Upper back)
Set 1 – 12 reps with barbell + 5lbs on each side (55lbs)
Set 2 – 24 reps with 15lb dumbbells
(http://www.menshealth.com.sg/fitness/strength-building-workout)
Good Mornings (Lower back)
Set 1 – 12 reps with barbell + 10lbs on each side (65lbs)
Set 2 – 24 reps with barbell
Rest 45 seconds & repeat
(http://body-like-bruce.com/weight-lifting/)
Core
Planks for 1 min (Stability)
20 reps of Starfish (obliques)
Lying leg lifts (Lower abdominals)
Rest 45 seconds & repeat
Cardio
Warm-up walk for 1min
10% incline, 5mph for 2 min
Rest 30s & repeat 3 times
Cool down walk for 1 min
Stretch & foam/medicine (med.) ball roll your legs & back.
-Rolling out your muscles helps with recovery/prevents being SORE AS BALLS afterward.
-Use a foam roll or med. ball (I prefer using a med. ball because of the smaller point therefore putting more pressure on your muscles and “hurts so good,” dare I say) and sit on it while you roll it up and down your hamstrings, then quads, then calves, then outer thigh and finally up and down your spine a few times. It hurts like a mother at first, but once you become stronger and more badass, it won’t.
(http://www.my-physical-therapy-coach.com/ITB-syndrome.html)
Let me know what you think!
(NOTE: I am not a certified personal trainer. I am just merely a meat head).
