Mechanical Dropset

By Melvyn Yeo

	Intermediate (2-3 years)
	35 minutes/day \| 3 days/week \| 5 weeks
	Bodybuilding, Build Muscle, Fat Loss
	2 x Dumbbell, Incline Bench, Flat Bench, Barbell, Hack Squat Machine, Machine, Lat Pulldown Cable Machine, Lat Pulldown Bar Show More

Average Exertion

Average Cardio Intensity

Mechanical Dropset uses three movements of the same muscle group from the weakest biomechanical advantage to its strongest biomechanical advantage. They are performed for 6 to 10 repetitions on the first exercise and the same weight as many as possible repetitions for the following two exercises. The weight used can start with the individuals 70% one repetition maximum

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Description

Week 1 Overview

Day 1:

Day 2:

Day 3:

Day 4:

Rest

Day 5:

Rest

Day 6:

Rest

Day 7:

Rest

Day 1

Exercise		Sets	Reps	Rest
Circuit #1 - 2-4 rounds Rest 120s between rounds
1A.Incline Dumbbell Press See Exercise Notes		2-4 rounds	6-10 reps	0s
1B.Incline Dumbbell Press See Exercise Notes		2-4 rounds	AMAP reps	0s
1C.Dumbbell Bench Press		2-4 rounds	AMAP reps	120s
Circuit #2 - 2-4 rounds Rest 120s between rounds
2A.Barbell Romanian Deadlift See Exercise Notes		2-4 rounds	6-10 reps	0s
2B.Barbell Romanian Deadlift See Exercise Notes		2-4 rounds	AMAP reps	0s
2C.Barbell Snatch Grip Romanian Deadlift		2-4 rounds	AMAP reps	120s

Day 2

Exercise		Sets	Reps	Rest
Circuit #1 - 2-4 rounds Rest 120s between rounds
1A.Narrow Stance Hack Squats		2-4 rounds	6-10 reps	0s
1B.Machine Hack Squat See Exercise Notes		2-4 rounds	AMAP reps	0s
1C.Machine Hack Squat See Exercise Notes		2-4 rounds	AMAP reps	120s
Circuit #2 - 2-4 rounds Rest 120s between rounds
2A.Wide-Grip Pulldown Behind The Neck		2-4 rounds	6-10 reps	0s
2B.Lat Pulldown		2-4 rounds	AMAP reps	0s
2C.45-Degrees Lat Pulldown		2-4 rounds	AMAP reps	120s

Day 3

Exercise		Sets	Reps	Rest
Circuit #1 - 2-4 rounds Rest 120s between rounds
1A.Seated Dumbbell Arnold Press		2-4 rounds	6-10 reps	0s
1B.Seated Dumbbell Shoulder Press		2-4 rounds	AMAP reps	0s
1C.Barbell Push Press		2-4 rounds	AMAP reps	120s
Circuit #2 - 2-4 rounds Rest 120s between rounds
2A.Dumbbell Prone Incline Curl		2-4 rounds	6-10 reps	0s
2B.Standing Dumbbell Biceps Curl		2-4 rounds	AMAP reps	0s
2C.Standing Hammer Curl		2-4 rounds	AMAP reps	120s
Circuit #3 - 2-4 rounds Rest 120s between rounds
3A.Barbell Close-Grip Bench Press		2-4 rounds	6-10 reps	0s
3B.Barbell Close-Grip Bench Press See Exercise Notes		2-4 rounds	AMAP reps	0s
3C.Barbell Bench Press		2-4 rounds	AMAP reps	120s

Date Created: 1/24/2019, UTC

Last Updated: 10/27/2021, UTC

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