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  • Brimstone Horror - 3 Day (At Home)

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    This document outlines a 3-day at-home workout program using resistance bands. Day 1 focuses on lower body exercises like squats, hamstring curls, and calf raises done in dropsets. Day 2 targets the upper body with push ups, rows, shoulder presses, and more in dropsets. Day 3 works the full body with deadlifts, pull ups, chest presses, and other exercises in dropsets. Dropsets involve doing 3 sets back-to-back with decreasing resistance and no rest in between sets. Rest is recommended between workout days. Proper form videos are referenced and exercising safely to avoid injury is stressed.

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    Brimstone Horror - 3 day (At Home)

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    This document outlines a 3-day at-home workout program using resistance bands. Day 1 focuses on lower body exercises like squats, hamstring curls, and calf raises done in dropsets. Day 2 targets the upper body with push ups, rows, shoulder presses, and more in dropsets. Day 3 works the full body with deadlifts, pull ups, chest presses, and other exercises in dropsets. Dropsets involve doing 3 sets back-to-back with decreasing resistance and no rest in between sets. Rest is recommended between workout days. Proper form videos are referenced and exercising safely to avoid injury is stressed.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    3 views2 pages

    Brimstone Horror - 3 Day (At Home)

    Uploaded by

    Bo
    This document outlines a 3-day at-home workout program using resistance bands. Day 1 focuses on lower body exercises like squats, hamstring curls, and calf raises done in dropsets. Day 2 targets the upper body with push ups, rows, shoulder presses, and more in dropsets. Day 3 works the full body with deadlifts, pull ups, chest presses, and other exercises in dropsets. Dropsets involve doing 3 sets back-to-back with decreasing resistance and no rest in between sets. Rest is recommended between workout days. Proper form videos are referenced and exercising safely to avoid injury is stressed.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 2

    Brimstone Horror

    At Home Dropset Focused Program


    You will need bands, band anchor.
    Day 1: Lower Body:
    • Squats 3 Dropsets*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance or Bodyweight Band till failure
    • Band Hamstring Curls 2 Dropsets*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance Band till Failure
    • Band Glute Kickbacks 2 Dropsets*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance Band till Failure
    • Cal Raises 2 Dropsets*: (Use an elevated platform to stand on)
    o Set 1: Single leg calf raises till failure (set for each leg)
    o Set 2: Both legs calf raises till failure

    Day 2 Upper Body:


    • Push Ups 3 Dropsets*:
    o Set 1 - Band Resisted Push Ups till failure
    o Set 2 - Push Ups till failure
    o Set 3 - Knee Push Ups till failure
    • Band Rows 3 Dropsets*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance Band till Failure
    • Band Shoulder Press 2 Dropsets*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance Band till Failure
    • Band Hammer Curls 1 Dropset*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance Band till Failure
    • Band Triceps Behind Neck Extensions 1 Dropsets*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance Band till Failure
    Take at least 1 Rest day between days 2 & 3.

    Day 3:
    • Band Deadlifts 3 Dropsets*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance Band till Failure
    • Pull Ups 2 Dropsets* (Do Band Lat Pulldowns if don’t have access to a pull up bar)
    o Set 1 – Bodyweight Pull Ups till failure
    o Set 2 – Medium Band Assisted Pull Ups till failure
    o Set 3 – Heavy Band Assisted Pull Ups till failure
    • Band Chest Press 2 Dropsets*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance Band till Failure
    • Band Lateral Raises 2 Dropsets*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance Band till Failure
    • Band Pull Aparts 2 Dropsets*:
    o Set 1 – Heavy Resistance Band till failure
    o Set 2 – Medium Resistance Band till failure
    o Set 3 – Light Resistance Band till Failure

    *Dropset: Do a total of 3 sets with no rest in between. Start with a more challenging movement & do as many
    reps as you can (aim for 8-16 reps). Immediately lower the weight & do as many reps as you can. Once again,
    immediately lower the weight & do as many reps as you can.
    o Take a break between Dropsets, but no rest between sets within the Dropset.

    Recommended Resources to look up proper form for exercises:

    • MindPump TV on YouTube
    • Jeff Nippard on YouTube
    • Sean Nalewanyj on YouTube
    • EliteFTS on YouTube

    Remember to do the exercises correctly to avoid injury & seek the help of a fitness & exercise professional like a
    licensed personal trainer or a physical therapist if needed.
    DO NOT perform exercise if you’re having any muscle, nerve or joint pain & seek help of a professional to relieve
    those first.

    Track your progress.

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