Bodybuilding Advanced

- TRIPLE DROP-SETS are single, prolonged sets where the weight is reduced when you reach failure allowing you to complete further reps. Start heavy with a weight that allows 6-8 reps, reduce the weight when you are unable to perform any further reps, go to failure again and reduce the weight for a final time. You are aiming to complete 6-8 reps on each of the drops. Remember to take each drop to complete failure; the weight should be reduced no more than two times in a single set.

- STRAIGHT SETS are traditional sets of 8-10 reps. Again, straight sets should be taken to failure.

The programme is split as follows:
Monday - Chest
Tuesday - Quads/Hams/Calves
Wednesday - Rest
Thursday - Shoulders/Triceps
Friday - Back/Traps
Saturday - Rest
Sunday - Rest

Monday (Chest)
Set 1. Incline Dumbbell Flyes. Pre-exhaust.
Set 2. Incline Dumbbell Flyes. Triple Drop-set.
Set 3. Bench Press. Straight Set
Set 4. Bench Press. Triple Drop Set.

Tuesday (Legs)
Set 1. Leg Extension. Pre-exhaust.
Set 2. Leg Extension. Triple Drop-set.
Set 3. Back Squat. Straight Set.*
Set 4. Hamstring Curl. Pre-exhaust.
Set 5. Hamstring Curl. Triple Drop-set.
Set 6. Stiff Legged Deadlift. Straight Set
Set 7. Calf Raise. Triple Drop-set
*Can be replaced by Hack Squat or Leg Press; if this is the case I recommend you use the triple drop-set technique.

Thursday (Shoulders/Triceps)
Set 1. Side Laterals. Pre-exhaust.
Set 2. Side Laterals. Triple Drop-set
Set 3. Seated Dumbbell Press. Straight Set*
Set 4. Seated Dumbbell Press. Triple Drop-set*
Set 5. Machine Dips. Triple Drop-set**
* Can be replaced by any form of shoulder press.
** Can be replaced by any triceps exercise incorporating the triple drop-set technique.

Friday (Back/Biceps)
Set 1. Dumbbell Pullovers. Pre-exhaust*
Set 2. Dumbbell pullovers. Triple Drop-set*
Set 3. Wide-grip Pulldowns. Straight Set
Set 4. Wide-grip Pulldowns. Triple Drop-set
Set 5. Deadlift. Straight Set
Set 6. Hammer Curls. Triple Drop-set
*Can be replaced with machine pullovers or straight-arm pushdowns.