Drop
Set Routine - Frank Zane (2003)
It's
true.
I've
dropped the number of sets I do for each exercise by doing drop sets. Now it's
down to one set of each exercise, a drop set very demanding.
Here's
how it works: For front pulldowns I'd been doing 12 reps with 135 pounds and
then 10 with 150 on my second set. Now I do 5 reps with 135 as a warmup to get
the groove of the movement, then immediately jump to 150 for 10-12 reps. Then,
without any rest I drop the weight back to 135 and do 6-8 more reps. The result
is a pretty intense burn in the muscles worked.
Drop
sets are simple to do with equipment that has a selectorized weight stack. I
put two pins in, and pull the bottom pin when I'm ready to drop. It's even
easier if you are training with a partner who can pull the pin for you. I've
been getting a tremendous pump using these drop sets and I'm even more sore
than before on the day following my workout. Now my workouts are shorter, more
intense, and I look forward to having to do only one set of each exercise.
True, it's a tough set, but once you do it you don't have to go back and do the
same thing again. Redundancy is eliminated.
Here's
the program:
Day
One - Back, Shoulders, and Chest
- Front Pulldown - 135x5, 150x10, 135x6.
2-arm
lat stretch 15 seconds.
- Rear Delt Machine - 80x12, drop to 70x8.
Rear
delt stretch 15 seconds.
- Close Grip Pulldown - 135x12, 120x8.
One
arm shoulder stretch 15 seconds.
- Pullover Machine - 120x12, 95x8.
- One Arm Machine Row - 80x12, 60x8.
One
arm lat stretch 15 seconds.
- One Arm DB Side Raise - 15x12, 10x8.
One
arm shoulder stretch 15 seconds.
- Incline DB Press - 40's x 12, 30's x 8.
Doorway
stretch 15 seconds.
- Soloflex Front Press (3 springs each side)
25x12, 15x8.
Doorway
stretch 15 seconds.
- Pec Deck - 145x10, 130x6, 115x4.
- Ab Work - 200 total reps of hanging knee ups
and crunches.
Day
Two - Calves and Thighs
I'll
go into more detail with this day's workout.
No
drop sets for the first two calf exercises. Instead I hold each rep for a
5-count at the top for 15-20 reps each set to a burn.
- Standing Calf Raise
With
balls of feet on a calf block, descend into low position and push up and hold
the heels in up position for a 5-count. Do 15-20 reps until a burn. This can be
done on a Leg Blaster, Smith Machine, or standing calf machine.
- Donkey Calf Raise
On
Nautilus Multi Purpose machine or with partner sitting on lower back (or an
appropriate method of your devising), hold each rep at the top for a 5 count
doing 15-20 reps until a burn is felt.
120x5,
110x5, 100x5.
It's
early in my routine since it works the calves too. Curl the weight all the way
up to lightly touch the glutes, and without holding, lower slowly to starting
position. A good leg curl machine is vital to developing the hamstrings. Don't
forget to do one leg up stretch immediately after each set.
- Leg Extension
With
feet behind rollers and leaning back (this works the upper quads more), extend
the legs all the way up and without stopping (this could be hard on the knees)
lower slowly to the starting position. I sometimes pause here between reps to
get my bearing on how hard to push the weight for a full rep.
150x12,
130x8. One leg back stretch 30 seconds.
- Adductor Hip Machine
- Adductor Hip Machine
Working
the inner thigh (adductors) is important for alleviating lower back pain. Bring
the roller in towards the center of the body, then repeat with the other leg.
Leaning slightly forward puts some tension on the abdominals.
90x12,
70x8. Leg spread stretch 30 seconds.
- Leg Press
With feet low on the platform (heels should be
hanging off - this puts more tension on the thighs and less on the butt and
lower back), bring the platform back (or downward if you are using an incline
or vertical leg press machine) as fare as possible and then push outward (or
upward) until the knees are not quite locked out. I try to keep my knees
horizontally in line with my toes on each rep. Sometimes if you are going deep
in this exercise there's a tendency to spread the knees, putting stress on
them. Putting your feet higher on the platform enables you to use more weight,
but will build your glutes. I seldom use more than 250 pounds in this exercise.
200x12,
160x8. One leg back stretch 15 seconds.
- Upright (Leg Blaster) Squat
With
upper body perpendicular to the floor, descend slowly into a rock bottom
position with knees in line with toes, them push upwards until the knees are
almost locked out. This keeps tension on the thighs.
115x12,
75x8. One leg back stretch 15 seconds.
These
will just wipe me out, so I take a good rest and catch my breath before I do a
total of 200 reps on leg raise, crunches, and one arm cable crunch (for
obliques).
Day Three - Triceps, Biceps, Forearms
Day Three - Triceps, Biceps, Forearms
- Close Grip Bench Press on Smith Machine
100x12,
drop to 80x8. Arms back stretch 15 seconds.
- Dip Machine
150x12,
130x8.
without
any rest I move to
- Overhead Triceps Extension
45x12,
35x8. One arm shoulder stretch 15 seconds.
- Preacher Cable Curl
100x12,
80x8.
- Panatta Machine Curl
55x12,
44x8.
I've
noticed that my right arm has gotten a little smaller than my left so I do one
set of One Arm DB Extension 12 reps with 25 pounds and One Arm Panatta Curl
Machine 12 reps with 44 pounds for my right arm only. Then it's on to forearm
work, no drop sets here:
- EZ Bar Reverse Curl
60x12.
- Barbell Wrist Curl
70x30.
Ab
work is the same as Day One.
I
get about an hour's worth of aerobic activity by walking my dog Tyler in the
park several days a week. When the time is right I'll start adding treadmill
walking at the end of each workout. This is part of my New Year's resolution. I
will probably work up to 15 minutes each day walking at 3.5 miles per hour.
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