I got up early this morning to workout before my early appointments. This morning I decided I wanted to shock my body with a totally different set-rep program. My plan was to do 80-100 reps per exercise. I wanted to complete these reps by performing a drop set. I started each exercise with about 80% of my normal working resistance performed as many reps as possible then reduced the resistance about 15-20% performing as many reps as possible, then further reducing the resistance again. Repeating this sequence until I completed 80-100 reps. Here is the exact workout.
Flat Cybex Chest Press Stack for 20, reduced resistance completed 15 more reps, reduced resistance completed 10 more reps, reduced resistance complete 10 more rep, etc, etc
Pulldowns stack for 20 reps, reduced resistance etc, etc,
Calf Slide Machine 6 plates total for 50 reps rested 20 seconds 20 more reps, rest 20 seconds 15 more reps
Cybex Row Machine stack for 15 reps, drop the resistance 10 reps , etc.
Lateral Raise Machine 90 lbs for 2o reps, drop resistance, etc
Cybex Curl Machine 110 lbs for 20 reps drop resistance, etc
Cybex Dip Machine 200 lbs for 20 reps, drop resistance, etc
Leverage Leg Presses 6 plates for 40 reps, 8 plates for 40 reps, 8 plates for 30 reps. I performed the leg press in straight set fashion.
Generally for all the exercises I started with a resistance I could complete 20 reps. After I completed the 20 reps I dropped the resistance and once again completed as many reps as possible until I got to 80 total reps for the exercise.
This workout was very, difficult. The workout was definitely a nice change. I may add in this type of workout every week or so.
Remember the level of effort you apply is proportional to your results.