Jason’s 10-20 Drop Set Chest Workout
Happy Tuesday, and indeed it is because Tuesday is chest and triceps for me. I’m going to share my chest workout with you from this morning in this post. If you haven’t been keeping up with my posts then start now! I’m kidding…but really, if you’ve been keeping up then you know I’ve been using more of a Dorian Yates style training method with two all-out working sets. However, I decided to switch it up a little this morning for chest.
10-20 Drop Set Chest Workout
Incline Barbell Press: 3 sets x 10 (drop set of 20 reps after 3rd set)
Dumbbell Press: 3 sets x 10 (drop set of 20 reps after 3rd set)
Hammer Strength Incline Chest Press: 3 sets x 10 (drop set of 20 reps after 3rd set)
Machine Flyes: 3 sets x 10 (drop set of 20 reps after 3rd set)
I gradually increased the weight on each set leading up to the 3rd and final set. The idea was to gain more intensity on each set. Once I got to that 3rd and final set I would pump out 10 reps then decrease the weight about 30-40% and bang out 20 reps (or as many reps as I could). This was extremely challenging but I feel I hit every muscle fiber in my chest. It’s a mixture of heavy weights and ending with higher reps.
I’ve always gotten more out of my workouts when I mix a moderate rep range of heavy weights with higher reps. This 10-20 drop set workout gave me that on every exercise. Now you can do this method for every set instead of just the final set. But then you’ll burn yourself out and not be able to go as heavy, and the idea is to move some heavy weights with strict form and end with the higher reps to get the maximum benefit from both training methods.
Try this 10-20 drop set workout on your next chest day! I promise you’ll get an incredible pec pump!
Train with Passion,