Pick your four favorite biggest, baddest chest exercises and back exercises – two for the chest and two for the back (do not use pullups for this workout). Perform all the exercises back to back alternating between pushes and pulls.
For example: in one continuous set perform a dumbbell incline bench press, dumbbell bent-over row, dumbbell flat bench press, and single-arm dumbbell row. After doing one set of 8 to 10 reps at 60% of your max starting weight of the first two exercises of your set rest 60-90 seconds and then begin your first set of your first exercise with as much weight as you can do for 8 to 10 reps. Drop to the next size dumbbells in the rack and do as many as you can. Continue to do this method until you get to 50 (or so) total reps. Once the first exercise is completed perform the next three in the same manner until you have finished all four exercises.
Workout Tips
I used all dumbbell exercises thinking logistically simple for all of you guys at the big box Gyms but a seated row or lap pulldown will work just as well.
At a 2-0-1-0 tempo for approximately 200 reps total you should finish your workout in right around 15 minutes. It will be a DOMS inducing hypertrophy fest.
Don’t get too greedy at the beginning. Trust me. 50 reps is a long set. If anything, figure conservatively with the first weight of that work set.
The 15 Pay Off
Many of you probably have not tried drop sets. Even if you have, a drop set up to 50 reps still might be rare to you. Drop sets are great way to continue pumping that muscle while in a fatigued state and can create some great hypertrophy results. If you have more time perform two to three sets of this workout and see how your muscles feel 48 hours later. Don’t go to high with your initial work set. If the weight fell to like you still have plenty of reps ahead of you. When you feel your form start to fail drop the weight. Proper execution will create better results than you herking and jerking dumbbells around the weight room.
