On 4th Set: Perform Power Partial and Triple Drop Set
BARBELL MILITARY PRESS: 4 sets, 10-12 reps
On 4th Set: Perform Power Partial and Triple Drop Set
MACHINE SHOULDER PRESS: 4 sets, 10-12 reps
On 4th Set: Perform Power Partial and Triple Drop Set
Power Partial = Increase poundage on the 4th set by 30% and perform quarter to half reps in the strongest range of motion for that muscle.
Triple Drop Set = After going to failure, immediately decrease the weight and perform a 2nd set. Then immediately decrease the weight again and perform a 3rd set. A Triple Drop Set requires decreasing the weight twice, so the 4th set of each exercise actually contains 3 sets with no rest in between.
TRI-SETS (3x total)
REST: 30 seconds between exercises; REST: 30-40 seconds between sets
