Back & Abs Muscle Poppin’ Drop Set Workout

271 Flares Twitter 32 Facebook 35 Google+ 32 Pin It Share 100 StumbleUpon 72 Reddit 0 Buffer 0 271 Flares ×

Back & Abs Drop Set Workout!

To make this workout particularly effective, we'll be using the dropset technique! Using drop sets will increase your muscle size more than any other technique. This will make your abs pop and give your defined back musles! Since not all of you have access to the gym, there is some instructions for you to adapt this "Dropset" workout for a home workout or as a gym workout. If you like this workout, make sure you join our free March Fitness Challenge .


Printable Workout

(print this image or save it on your phone)


How To Do A Drop Set

A drop set is the simple technique where you perform a set of any exercise to failure or just short of failure, then drop some weight and continue for more repetitions with the reduced poundage.

Back & Abs Drop Set Guidelines

Warm-Up with 5 to 20 minutes of your favorite cardio (spinning, running, jumping jacks, jump rope...).

Perform each exercise for 3 sets of dropsets.

Workout Breakdown

Warm Up

5-20 minutes of any cardio

(I did elliptical)

Back & Abs

1) Lat Pull Down (3 drop sets)

(for a home workout, replace this by pull ups with a pull up bar)

2) Rope Crunch (3 drop sets)

(for a home workout, replace this with weighted crunches or regular crunches)

3) One Arm Dumbbell Row (3 drop sets per side)

(to do this at home, replace the bench with a counch)

4) Weighted Inclined Oblique Crunches (3 drop sets)

(to do this at home, replace with side oblique crunches)

5) Seated Cable Rows (3 drop sets)

(to do at home, replace with bent over dumbbell rows)



This workout is part of the March 2014 Fitness Challenge

Also, check out our other home workouts and gym workouts.

Get Free Email Updates


Get Your 30-Day Bikini Shred Meal Plan

Get The BEST recipes for faster Fat Loss

The Metabolic Cooking is a fantastic, well organised meal plan that comes with more than 250 quick & easy fat torching recipes, structured guidelines, grocery lists, food logs and additional tips and tricks to drop off that stubborn fat and get into the best shape of your life. If you want better tasting recipes for your diet, made with spices and ingredients that will boost your metabolism and torch the fat, I really recommend grabbing a copy of “The Metabolic Cooking” created by my Canadian friends Dave Ruel and Karine Losier! Metabolic Cooking recipes have all been designed with high Metabolic Thermo Charge ingredients to boost your metabolism and burn more calories everyday.

The BEST meal plan for faster fat loss <-- Yummy recipes to melt bodyfat

Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

Share This Post On

Submit a Comment

Your email address will not be published. Required fields are marked *

271 Flares Twitter 32 Facebook 35 Google+ 32 Pin It Share 100 StumbleUpon 72 Reddit 0 Buffer 0 271 Flares ×