Congratulations on finishing month one! It’s time to kick up the fat burning and continue to focus on building muscle. This month, we will introduce drop sets and super sets.

On drop set days, you will start with a heavy weight. Once you have performed a complete set, you will reduce (drop) your weight to the next lowest weight and perform the next set. Finally, lower the weight again for the final set. There is no rest between each dropset. Rest comes after the full dropset is complete.

Super-sets refer to executing two exercises back to back without resting. This hits your muscle with more variety and intensity. After a super-set, rest about 30–45 seconds. With exercises this intense, you will likely need to lower the amount of weight used in order to complete the required number of repetitions. You’ll want to rest about one minute before moving to the next exercise.

Remember: The goal for month two is to promote muscle growth. Push yourself to lift as heavy as you are capable of without sacrificing form.