Workout Routine

This workout should be done for 3 consecutive days, followed by 1 day of rest. Most exercises are done with pyramid sets. This means that you do 5 total sets for each. 12 reps for the first set, 10 reps for the second, 8 for the third, 10 for the fourth, and 12 for the fifth. Start with a weight for each pyramid that allows you to do all the reps of every set, where you are failing on the last rep. So, for the first set, pick a weight W that allows you to do all 12 reps to failure on the last one. Then, for the second set, get a weight W + delta which allows you to do all 10 reps to failure on the last one. Likewise, for the third set choose a weight W + (delta * 2). Then, for the fourth set repeat what you did for the second set, and for the fifth set repeat what you did for the first set.

Example

Pyramid Set of Incline Bench Press. In this case, W = 135, delta = 10.

• Set #1 (12 Reps @ 135 lbs)
• Set #2 (10 Reps @ 145 lbs)
• Set #3 (8 Reps @ 155 lbs)
• Set #4 (10 Reps @ 145 lbs)
• Set #5 (12 Reps @ 135 lbs)

Day 1 (Chest, Triceps, Shoulders)

• Bench Press (pyramid set for each of the sub-bullet points)
  • Regular
  • Incline
  • Decline
• Pushups (no pyramid)
  • Normal - 25 reps
  • Offset Right - 25 reps
  • Offset Left - 25 reps
  • Normal - 25 reps
  • Diamond - 25 reps
  • Wide - 25 reps
  • Normal - 25 reps
• Dips (pyramid set)
• Tricep Extensions (pyramid set for each)
  • make this one a 7 step pyramid instead of 5
  • the rep counts should be: 14, 12, 10, 8, 10, 12, 14
• Shoulder Raises (half pyramid each)
  • Front
  • Side
• Shoulder Shrugs (pyramid set)
• Shoulder Press (pyramid set)
• Flex
  • Finish off with a flex and hold for each muscle group worked
  • Flex and hold for at least 10 seconds

Day 2 (Back, Biceps, Forearms)

• Lat Pulldown (pyramid set)
• Seated Row (pyramid set)
• Bent Over Row (pyramid set)
• Pullups (3 sets of 10)
• Lower Back Extensions (4 sets of 20)
• Upright Row (pyramid set)
• Preacher Curls (pyramid set)
  • alternate wide and narrow grip
• Dumbell Curls (4 sets of 8)
  • alternate normal and hammer grip
• Forearms (pyramid set)
• Flex

Day 3 (Legs, Abs)

• Squats (pyramid set)
  • make this one a 7 step pyramid instead of 5
  • the rep counts should be: 14, 12, 10, 8, 10, 12, 14
• Weighted Lunges (pyramid set)
• Calve Raises (pyramid set)
• Abs (done in fairly quick succession)
  • 25x25x25x25 crunches (center, right, left, center)
  • Reverse Isometric Crunches (3 sets of 25)
  • Slow Bicycles (2 sets of 50)
  • V Raises (3 sets of 20)
  • Leg Raises (3 sets of 25)
  • Leg Pushdowns (if you have a friend)
  • 10x10 Situps (3 sets of 10 with 10 seconds of hold inbetween)
  • Weighted crunches
  • Planks (with/ without arm)
  • Side Planks
  • Weighted body rotations
• Flex

Reminders

• Don't take too much rest in-between sets. The whole workout should take around 1.5 hours
• Hydrate. Drink water after every few sets
• Drink a protein shake after completing the workout
• Sleep for at least 8 hours the night of a workout to give your body time to recover
• If you aren't sweating you probably aren't working hard enough
• Eat a diet rich in protein while on this regimen
• Don't work out on a full stomach
• Stretch/ warm up before working out