Disc #24 – Back & Biceps – Drop Sets

To view YouTube clip go to: http://www.youtube.com/watch?v=gcG5KnrxZaM

Hang on to your hats because we are going on an intense ride (wait until you see the faces in this workout, ha). This YouTube clip features a segment from our Back and Bicep workout from Mesocycle 2 (hypertrophy phase) and we’re showing you an example of two back to back drop sets for BICEPS which are one of the best techniques for hypertrophy. Because we are limited to our clip length/time you will not see the BACK exercises but I have a complete list of all the exercises included in this workout below. When doing drop sets, always make sure to select a weight that is 80% of your 1 RM for the first set of every drop set. Then decrease your weight by 20%-30% for each of the two following sets. When using this technique in the STS program we encourage you to always strive to complete 10 reps if possible with only about ten seconds rest between all sets. If you’re wondering why we have you drop your weights by 20% – 30% for set #2 and set#3 of every drop set, it is because studies have shown that in order to do 9 to 10 reps with only 10 seconds rest between each set a person must decrease their weight by this amount for each set.
For those who are unfamiliar with or just wanting a little refresher…..Mesocycle #2 (12 DVDs) is all about hypertrophy (muscle building and definition). Throughout, you will be lifting a weight that is 70% to 80% of your 1RM during these 4 weeks. Each week will feature a different workout for every muscle group. Your rep range will be around 8-12 reps for most exercises and because of the increased intensity, you will need a longer rest break of about 60 to 90 seconds between sets. Training concepts such as double wave loading, drop sets and back off sets will be used to push you like never before. Mesocycle 2 is divided into three muscle groupings (two upper body and one lower body) with four workouts per grouping. After completing your last workout for this mesocycle, you will take a week off and enjoy an active recovery week before starting Mesocycle #3 where you will increase your weights up to 90% of your 1RM.

Here is a complete list of all the exercises on disc #24. You will notice that Mesocycle #2 generally works each body part until completion before moving on to the next body part (ie: you do all of your back exercises before moving on to biceps).
Warm Up

Lat pulldowns with band

T-Pull with band

Y’s with band

Pull Ups Overhand

Chinups Medium Grip

Chinups

Pullovers – Drop Set #1

Pullovers – Drop Set #2

Pullovers – Drop Set #3

One Arm Horizontal Row – Drop Set #1

One Arm Horizontal Row – Drop Set #2

One Arm Horizontal Row – Drop Set #3

Deadlifts #1

Deadlifts #2

Deadlifts #3

Barbell Curl – Drop Set #1

Barbell Curl – Drop Set #2

Barbell Curl – Drop Set #3

Incline Curls Both Arms Rotate at Top Drop Set #1

Incline Curls Both Arms Rotate at Top Drop Set #2

Incline Curls Both Arms Rotate at Top Drop Set #3

Seated Concentration Curls – Drop Set #1

Seated Concentration Curls – Drop Set #2

Seated Concentration Curls – Drop Set #3

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