1. Pick Four Exercises
Ideally you want to start with a couple of free weight movements and end with a machine or two. Our picks are:
a) 180-Degree Twisting Dumbbell Bench Press
b) Dumbell Flys
c) Dips (with weight)
d) Standing Cable Crossovers
We’ve designed the workout to go from advanced focus movements to more strict based ones.
Your mission is to do a quadruple drop set for each exercise.
Start with a weight ideally close to your max rep (you need to start heavy) and aim to do 10-12 reps on your first go around then immediately lower the weight by about 10-15%. The key is to not rest. Keep going x 4 sets with each round of reps being done at an increasingly lower weight. Remember to cycle through all four exercises with the same strategy. At the end, if you still have time and are not feeling the pump try some pushups. That will be a telltale sign your workout was effective.