Three sets of:
Cable Shoulder Press x 6 reps (120)
Rope Upright Row x 12 reps (70)
Band Pull Apart x 25 rep (Orange)
*132 reps total.
The 6-12-25 drop set rep scheme (43 total reps in the set) includes rep ranges that vary from relative strength, to hypertrophy, and finally to muscle endurance. Combining the three into one mega drop set with short rest periods make this one way to get out of a strength or hypertrophy rut. If you’re short on time but want to train, this strategy is a good way to get in and out of the gym quickly.
The program is very time efficient however be warned, quick does not mean easy and if your new to high intensity weight training you will experience muscle soreness.
Cash Out:
Plate Sweeps - 5x5 @ 45lbs
Band Pull Aparts - 5x5 @ Gray
AVG HR - 111 BPM
MAX HR - 142 BPM
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