front raises over hand 4 sets 15 reps 12.5 lbs each hand
front raises under hand 4 sets 15 reps 12.5 lbs each hand
lateral raises 4 sets 10 reps 12.5 lbs each hand
front raises over hand 3 sets 20 reps 10lbs
front raises under hand 3 sets 20 reps 10lbs
later raises 3 sets 20 reps 10 lbs
bicep curls 4 sets 20 reps 55lbs
bicep curls 4 sets 25 reps 40lbs
what is a drop set ?
a drop set is a technique you perform an exercise until failure then reduce the weight for the additional sets.
Drop set main focus is to increase the number of reps your doing while working to near maximum capacity.
Drop sets increase muscle size and endurance, by continuing a exercise at a lower weight you force your slow twitch muscle fibers to work harder, which help produce oxygen and help with endurance