HIT Machine Triple Drop Set



A nother workout, similar to the dumbbell routine I posted on, recently. This one's for machines, using a similar protocol; working to failure on a triple drop set. Reduce the weight for 2nd and 3rd set by 5 - 10 lbs. Keep time between sets to a minimum, to maintain intensity.

A couple of exercises, such as dips or chins, don't use machines, a free-weight is used.

  • Start with a light warm up
  • First set aim for 8 - 12 reps
  • Use a weight to induce failure in 8-12 rep range
  • Reduce weight 5 - 10 lbs for next 2 sets
  • Take the last 2 sets to failure
  • If you reach failure in less than 8 reps, no sweat
  • Reduce weight quickly and progress to next set
  • Minimise time between drop sets
  • Alternatively work sets 2 & 3 without reducing weights

Split routine workout will balance over 2-weeks


Mon - legs / shoulders
Wed - chest / back
Fri - legs / shoulders

Mon - chest / back
Wed - legs / shoulders
Fri - chest / back


Legs
Machine Leg Press
Machine Leg Extension
Machine Leg Curl
Machine Calf Raise


Shoulders
Machine Lateral Raise
Machine Shoulder Press
Dumbbell Bent-Over Raise
Dumbbell Front Raise
Barbell Shoulder Shrug

Chest / Triceps
Machine Incline Chest Press
Machine Chest Press
Machine Pec Dec Flies
Bodyweight Dips


Back / Biceps
Machine Close Grip Pulldown
Machine T-bar Row
Machine Back Extension
Machine Biceps Curl
Bodyweight Chin-ups