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Workout ·  of 9 00:00
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Drop Setting Like a Boss!

71 min
 · 
9 exercises
It's week 5 already! You have just over 3 weeks to go, you are well on your way. Enjoy the progressive overloading and drop sets today. We've made them especially for you.  
Pull-ups
3 sets
60 sec rest
1:00 rest
Barbell Deadlifts
4 sets
8 reps
90 sec rest
2:00 rest
Bent Over Barbell Rows
3 sets
8 reps
90 sec rest
2:00 rest
Wide-Grip Lat Pulldowns
3 sets
30 reps
90 sec rest
2:00 rest
Seated Dumbbell Bicep Curls
3 sets
30 reps
90 sec rest
2:00 rest
Barbell Curls
3 sets
10 reps
60 sec rest
2:00 rest
Jumping Jacks
3 sets
40 reps
45 sec rest
1:00 rest
Cardio – Stationary Bike
5 min
1:00 rest
Cardio – Rowing Machine
5 min
Drop Setting Like a Boss!
71 min
 · 
9 exercises
It's week 5 already! You have just over 3 weeks to go, you are well on your way. Enjoy the progressive overloading and drop sets today. We've made them especially for you.  
Pull-ups
3 sets
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Back to the pull-ups! Go to failure each time, try to beat your previous failure amounts!
Primary muscle group(s):
Lower Back, Upper Back & Lower Traps
Secondary:
Biceps, Forearms, Shoulders
  1. Standing under a pull up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are about twice your shoulder width apart.
  2. Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
  3. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your torso at an angle.
  4. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract.
  5.  Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.
  6. Repeat.

By using a wide grip, your lats are doing most of the lift, rather than your biceps. It doesn't matter if you keep your legs straight or bent at the knees with your feet crossed. The important thing is that you do not use your legs to assist in lifting your body weight. As your strength increases, you can add weight by using a weight belt.

Rest
0:00
next up
Barbell Deadlifts
Next
Barbell Deadlifts
4 sets
8 reps
90 sec rest
Set 1 of 4
Rest before next set
Get ready
123GO
Progressive overloading. Get that form nailed and go heavy.
Primary muscle group(s):
Lower Back
Secondary:
Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps
  1. Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
  2. Stand facing the barbell with your legs about 4-6 inches from the bar.
  3. Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
  4. Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
  5. Keep your arms fully extended and stand up with the barbell.
  6. As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
  7. As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
  8. Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Rest
0:00
next up
Bent Over Barbell Rows
Next
Bent Over Barbell Rows
3 sets
8 reps
90 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Progressive overloading. Make sure the bar comes all the way up!
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps, Forearms, Upper Back & Lower Traps
  1. Set up a barbell on the floor and stand facing it with your legs slightly wider than shoulder width apart and your knees slightly bent.
  2. Bend forward at your waist and grip the barbell with an overhand grip.
  3. Keep your back straight and nearly parallel to the floor.
  4. Keep your head and neck straight. This is the start position.
  5. Without moving your torso, exhale and lift the barbell up towards you.
  6. Keep your elbows close in to your bodyand use your forearms to support the weight.
  7. At the top of the movement, hold for a count of one and sqyeeze your back muscles.
  8. Return to the start position inhaling as you do so.

If you suffer from lower back problems, this exercise is not recommended. Always keep your back straight throughout this exercise. This exercise can be performed using an underhand grip to engage the triceps also.

Rest
0:00
next up
Wide-Grip Lat Pulldowns
Next
Wide-Grip Lat Pulldowns
3 sets
30 reps
90 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
'Up the stack' triple drop set - 8 reps - 12 reps - Failure x 3!
Primary muscle group(s):
Lower Back, Middle Back / Lats
Secondary:
Abs, Biceps
  1. Set up a cable station with a straight bar attached to the top pulley.
  2. Sit on the seat facing the station. Keep your feet flat and planted firmly on the floor.
  3. Using an overhand grip, hold the bar as wide as comfortable. (Your hands should be about 1 1/2 – 2 times body width apart.)
  4. Lean back slightly without arching your back.
  5. Pull the bar towards the top of your chest using your shoulders while arcing your elbows out to the sides of your body.
  6. At the end of the movement squeeze you shoulders together slightly and hold for a count of one.
  7. Return to the start position by arcing your elbows forward while relaxing your shoulders.
  8. Repeat.
Rest
0:00
next up
Seated Dumbbell Bicep Curls
Next
Seated Dumbbell Bicep Curls
3 sets
30 reps
90 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
'Running the rack' triple drop set - 8 reps - 12 reps - Failure x 3!
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Sit on a flat bench holding a dumbbell in each hand  with an underhand grip.
  2. Keep your back straight and shoulders back.
  3. Keep your arms fully extended with your elbows close to your sides.
  4. Rotate your palms so that they are facing in towards you. This is the start position.
  5. Keeping your upper arms upper arm stationary, start to curl the dumbbells upwards in a smooth arc.
  6. As you curl the dumbbells upwards rotate your wrists, so that your palms  face in towards you at the end of the movement.
  7. Continue the movement until  the dumbbells are at shoulder level and your biceps are fully contracted.
  8. Hold for a count of one as you squeeze your biceps.
  9. return to the start position, rotating your wrists back to an underhand grip position.
  10. Repeat.

This exercise can be performed by alternating between arms.

Rest
0:00
next up
Barbell Curls
Next
Barbell Curls
3 sets
10 reps
60 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
Don't aim for a failure point, just a nice little bicep burn.
Primary muscle group(s):
Biceps
Secondary:
Forearms
  1. Stand straight holding a barbell with an underhand grip, your hands shoulder width apart and your arms fully extended towards the floor.
  2. Keep your elbows close to your sides.Your palms should be facing away from you. This is the start position.
  3. Keeping your upper arms stationary, curl the barbell forward and up in a smooth arcing motion while exhaling. Only your forearms should move.
  4. Continue upwards until  the bar is at shoulder level with your biceps fully contracted. Hold for a count of one while squeezing your biceps.
  5. Inhale as you return to the starting position.
  6. Repeat.

This exercise can be performed using a cable station, with a straight bar attachment connected to the lower pulley.<em><strong> </strong></em>

Rest
0:00
next up
Jumping Jacks
Next
Jumping Jacks
3 sets
40 reps
45 sec rest
Set 1 of 3
Rest before next set
Get ready
123GO
You're welcome to reduce the rest time, if you feel that you can..
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Rest
0:00
next up
Cardio – Stationary Bike
Next
Cardio – Stationary Bike
5 min
Set 1 of 0
Rest before next set
Get ready
123GO
Build up to your max speed to finish!
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Rest
0:00
next up
Cardio – Rowing Machine
Next
Cardio – Rowing Machine
5 min
Set 1 of 0
Rest before next set
Get ready
123GO
A nice and relaxed cool-down row. Day 2 complete!
Primary muscle group(s):
Quadriceps
Secondary:
Biceps, Calves, Glutes & Hip Flexors, Hamstrings, Lower Back

No specific instructions for this exercise.

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