By Nicole

This back workout may look pretty basic, just four exercises for four sets each – but the kicker is that each set will be a drop set.

Drop sets are one of my favorite intensity techniques. They allow you to keep a set going after you reach muscular failure with a given weight. That means more time under tension and a great pump!

The key to effective drop sets is to really push yourself with each drop. You don’t want to go too light so that the set is easy. You want to barely get 8-10 reps on each drop. So really push yourself to get as many reps as possible with a decent weight on each drop.

INTRO

EXERCISE #1

Bent Over Dumbbell Row
Sets: 4
Reps: 10/10/10

EXERCISE #2

Stationary Wide Grip Pulldown
Sets: 4
Reps: 10/10/10

EXERCISE #3

Close Grip Pulldown
Sets: 4
Reps: 10/10/10

EXERCISE #4

Straight Arm Cable Pulldown
Sets: 4
Reps: 10/10/10

OUTRO

THE WORKOUT

(Click to enlarge)