Quadruple Drop Sets – Arms

Alternate Dumbbell Curls

​I’m on this 5 x 5 kick lately, which is typically done with your major lifts, 3 days a week (Mon – Wed – Fri). Whereas I’m sticking to this concept, I’m modifying quite a bit.

​One of the adjustments I’ve made is I’m training 5 days a week instead of 3. Those extra 2 days (Tues & Thurs), I’m training a little bit of delts and arms. Rather than doing 5×5 for those, I’m doing drop sets. But not just normal drop sets, quadruple drops.

In today’s post, I wanted to highlight my arm workout with multiple drop sets. It may seem a bit much but I don’t think I’ve ever had this incredible of a pump in my bis and tris.


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Arms – Quadruple Drop Sets

Alternate Dumbbell Curls: 4 x 10 *

Rope Extensions: 4 x 10-12 *

Preacher Curls: 4 x 10 *

Cable Pressdowns: 4 x 10-12 *

Dips: 75 reps total (4-5 sets with 30 second rest between sets)

* quadruple drop set on final set


I performed three straight sets followed by the quadruple drop set for the fourth. For the most part, I used the same weight until I dropped the first time.

For multiple drop sets, I typically make the decrease in weight for the first drop somewhat substantially. Every decrease thereafter is subtle, 10 lbs or so.

I’m gearing up for my 2nd day of 5 x 5 tomorrow. I’m really liking this method so far. I plan to stick with this for 4 weeks.

Train with Passion,


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