This challenging, high intensity plan combines circuit training and drop sets to leave you completely and utterly exhausted by the final rep of each exercise.
Circuits allow you to work on aerobic conditioning while the moderately heavy sets allow you to work on increasing strength. The lighter drop sets help you improve your muscular endurance.
In other words, you're getting more bang for your workout buck.
Video demonstrations for the exercises:
- Push press
- Plate front raise
- Barbell bicep curl
- Reverse grip bent over row
- Mac raise
- Standing dumbbell triceps extension
- Triceps pushdown
- Lat pulldown
When I train hard in the gym, I train HARD. I'm talking about the let's-make-sure-I-can't-lift-anything-tomorrow type of hard.
Now you may be thinking, "Don't you work out five or six days per week? How can you go hard all the time?'
Well, the truth is that I don't go full throttle every day because I don't want to over train. I like a mix of hard, moderately hard and easier workouts, which you'll see if you check out my weekly workout log.
Although this opinion is based purely on personal experience, I don't suggest you complete a workout like this one more than twice per week. You'll end up doing more harm than good because you won't have enough time to recover, especially if you work out more than three times per week.
With that said, I encourage you to try this workout if you're a fitness veteran who's stuck in a rut or if you're looking to increase strength and improve your muscular endurance at the same time. This workout is a doozy, but it will leave you feeling SUPER accomplished.
Let me know if you give it a try. :)
- Do you incorporate circuit training and/or drop sets into your workout routine? If so, many times per week?
Helpful articles about circuit training and drop sets:
What Is Circuit Training?
What are the Costs and Benefits of Circuit Training?
Definition of Drop Sets in Weight Training
Creative Drop Setting
Related HGG Workouts:
Total Body Burnout Circuit Workout
Push + Pull Upper Body Circuit Workout
Upper Body + Abs Circuit Workout