Walk Through Example of Phase 3 Option 1 Drop Set Superset

Dumbbell Routines and Exercises

Dumbbell Exercises and Lifting Routines

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Here is an example of the Monday 3 Bench Press/Dumbbell Curl drop set routine. Take note of the structure of this drop set / superset as you will duplicate it for all the exercise combinations shown for this third week. The weights used are for demonstration purposes. You will have to adjust the weights you use according to your own strength levels, either heavier or lighter. The purpose is to choose weights which challenge you to complete the prescribed number of repetitions with substantial effort. Training to failure is not necessary.

Before you begin your first warm up set of Dumbbell Bench Press grab a set of twenty pound dumbbells. Place the dumbbells right next to the bench you have set up for your Dumbbell Press. Now begin the Dumbbell Bench Press using a warm up weight. It is better to be too light than risk straining yourself by choosing too heavy of a weight. Complete fifteen slow repetitions concentrating on stretching and really feeling the muscles you are about to train. Soon as you are done pick up the twenty pound dumbbells and finish off your warm up with fifteen repetitions of Biceps Alternate Dumbbell Curls.

For second set of Dumbbell Press use a heavier weight like a pair of 75 pound dumbbells or what ever you can do for eight repetitions. Do not pick anything too heavy. If you were to train to failure with the weight you choose, you should be able to do twelve repetitions. Again immediately follow by another set of Alternate Dumbbell Biceps Curls using a little heavier weight than your first set. Use about sixty percent of your maximum weight for this set of Dumbbell Curls and perform twelve to fifteen slow and bicep conscious repetitions.

By now you should feel a slight sweat break out as your body temperature rises from the last two warm up sets. The next two sets are the ones that count! So go all out!

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