Back & Abs Muscle Poppin’ Drop Set Workout

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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)

back-&-abs-Muscle-Poppin-Dropset-Workout

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.

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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.

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