in this video we’ll show you a workout
trick that’s so simple you almost won’t believe it it’s a technique you probably
haven’t tried before known as mechanical drop sets you may have tried a
traditional drop set but this version is easier and more effective later we’ll
show you how to incorporate the technique into a complete arms workout
that’s really going to blast your biceps and triceps but first let’s show you how
it’s done and our first demo is on triceps let’s
start with cable push downs with the rope and here you’re taking the arms right
out to the sides for maximum contraction on the tricep come up as slowly as
possible you’re gonna use a weight where you typically reach failure at about 10
reps. on a traditional drop set you’d hit failure then change the weight. on a
mechanical drop set you’ll hit failure then change position so now keeping the
weight the same you’re going to change to narrow grip push downs and go again
the different grip changes the way you’re working the tricep. next another
switch around bend over take the rope over your head and go again again the
weights the same but the way you’re working your tricep is different and you’re done. without changing the
weight you’ve completely exhausted your tricep for an incredible pump
so now let’s see how it works for biceps first spider curls on the incline bench
working both arms together again choose a weight where you’re going
to hit failure on about eight to ten reps on a traditional drop set you’d now
be running around looking for different weights. but in the mechanical drop set
you’re going to change the exercise instead you’ve gone from both arms together to
single arm curls this lets one arm rest while the other
is working so you’re not changing the weight you’re changing the effort next still on the bench turn around and
go straight into incline bicep curl. same weight just changing the movement let’s
aim for another 8 to 10 reps by now your biceps are pretty tired but there’s one
more drop you’re going to stand up and go straight into standing bicep curls
this is really tough but standing up allows your upper body to give you that
little bit extra help as you push through again to failure. so that’s a
drop set for biceps using four different exercises without having to change the
weight. so now you’ve got the principle let’s put it into practice
coming up is a complete arms workout that uses mechanical drop sets and we’re
doing this like a swipe workout with sets and reps so you can follow along
yourself ready starting with the big compound exercises for triceps weighted
dips after you warm up start your first working set as heavy as possible just
five to seven reps for the second set reduce the weight and
go for more reps 7 to 10 as you come back to this workout in
future weeks you can use progressive overload start with a slightly higher
weight each time you do the workout third set a bit lighter again but step
it up to 10 to 15 reps. and by the way if you’re new here welcome, be sure to
subscribe to fit media channel and turn on notifications for weekly workouts.
next a compound movement for biceps it’s barbell curls. as before start with
just 5 to 7 reps pretty heavy weight set to drop the weight with more reps if you’re still confused about the
difference between compound exercises and isolation with a great explainer
video for you just click on the top right hand corner final set reduce the
weight again and go up to 10 to 15 reps so your two big compound exercises have
really blasted your buys and tries now it’s time for isolation and this is
where our mechanical drop sets will really intensify your workout and first
let’s go into that mechanical drop set for triceps so it’s cable push downs
going wide to the sides squeeze at the bottom coming up nice and slow push
through to failure change the narrow grip and go again slow and controlled as
you go then change it around take the handles
over your head and extend steady pace squeeze at the top how about that pump? ready for biceps now? so we’re leaning forward on the bench
for spider curls staying on the bench incline curls both arms together go for
10 reps really focusing on the full range of movement stretch at the bottom
squeeze at the top change it up single arms one at a time
10 more each side finally stand up and hit 10 more reps
each side so that’s it for your intelligent biceps and triceps workout
using mechanical drop sets it’s a technique you can also use for other
body parts so if you want to see more let us know in the comments fit media channel is guaranteed to give
you professionally certified training advice no matter what level you’re at in
the gym so hit the subscribe button and make sure notifications are on for your
weekly training and motivation fit media channel – empowering your workouts


  1. Big thanks bro ! Really Appreciate to do the vidรฉo with itโ€™s just amazing ๐Ÿ™Œ๐Ÿผ๐Ÿ™Œ๐Ÿผ๐Ÿ“ธ

  2. I don't even know what's wrong with me at this point. I try all these tricks and everything to try to help get into better shape and for some reason just nothing works and I like the same shape as I was 2 months ago. I don't even feel less tired or anyting.

  3. Is it just me, or does he look like a buffed version of Frodo from LOTR?๐Ÿ˜‚ Anyway, a whole new technique for me to tryโ™ฅ๏ธ Much appreciated!!

  4. hello sir i am a new subscriber. Plz sir give me some video for beeginer starting whose video is best .i now starting me i will believe you sir…..

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