Day 30-Legs, back, biceps and Abs/core

Well its the 5th week of my training programme. I am experimenting with some different methods of weight training and i have incorporated what is called drop sets into my routine. Here is the training from today:

2 sets of 8-12 reps followed by 2 sets on the second set of a lower weight to failure.

1. Back- Bent over rowBB, Upright rowDB.
2. Legs-Hip with squatDB and sumo squatDB
3. Biceps-Hammer curlDB and alternating bicep curlsDB
4. Abs/Core-25 of the following-Situps, crunches, knees in and out, leg swings, Lying side raises, Two point plank(BW 25 seconds), normal plank followed by 3 point plank all 25 seconds and all bodweight.

As you can see i have started to include more core exercises, really want to start working the deep abdominal muscles and tighten up my midsection.

I have this week and the next then il be measuring my progress and having a rest week before i start the next phase of my training programme.

Drop Sets- Drop sets arnt actually sets in that you dont include them as your normal range. They are done at the end of your normal sets and are done without a break and to total failure. It is reccomended that you do between 1 and 3 drop sets and with each one you decrease weight by either 50% or 25%.
Heres an example, say i want to do 2 sets of biceps curls with between 8-12 reps each with two drop sets at the end:

Set 1-40kg-11 reps

1 minute break

Set 2-40kg -10 reps

No break

Drop set 1-20kg- 18reps

No break

Drop Set 2-10kg-22 reps

Give drop sets ago, they really work your muscles to failure.