Every workout, the first exercise will be a "general" pyramid method. You will be using max weight for each set until failure (for ex. A1 Romanian deadlift for 12 reps at 150 pounds, 10 reps at 180 pounds, 8 reps at 200 pounds, 6 reps at 220 pounds) then rest between sets for 90 seconds. You are using your own weight amount, of course, depending on your ability. First finish A1, then start B1 and continue this way all through the training session.
For the next exercise, B1, go hard, but each set is identical (for example, 80 pounds each set) and rest between sets for only 45 seconds.
Monday: Hamstrings and Abs
A1 - Romanian dead lift:
6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec
B1 - Lying leg curls:
5 sets, 10 reps your max weight - break 45 sec
C1 - Seated leg curls:
C1 - Seated leg curls:
5 sets, 8 reps your max weight - break 45 sec
D1 - Incline crunches:
D1 - Incline crunches:
4 sets, 15 reps till failure - break 60 sec
Tuesday: Chest and Shoulders
A1 - Seated DB press:
6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec
B1 - DB Lateral raises:
5 sets, 10 reps - break 45 sec
C1 - BB bench press:
5 sets, 8 reps - break 45 sec
D1 - Dips:
4 sets, 10 till failure - break 60 sec
Wednesday: Back and Abs
A1 - Seated lat pull down front:
6 sets, 12 reps, 10, 8, 6, 6 - break 60 sec
B1 - Chin ups:
B1 - Chin ups:
5 sets, 10 reps - break 45 sec:
C1 - One arm DB row:
C1 - One arm DB row:
5 sets, 8 reps - break 45 sec
D1 - Dragon flag:
D1 - Dragon flag:
4 sets, 8 reps till failure - break 60 sec
Thursday 30 - 40 mins of cardio low intensity
Friday: Quadriceps and Calves
A1 - Front squats:
6 sets, 12 reps, 10, 8, 6, 6 - break 90 sec
B1 - Leg press:
B1 - Leg press:
5 sets, 10 reps - break 45 sec
C1 - Leg extension:
C1 - Leg extension:
5 sets, 8 reps - break 45 sec
D1 - Seated calves raises:
D1 - Seated calves raises:
4 sets, 12 till failure - break 60 sec
Saturday: Biceps and Triceps
A1 - DB curl standing:
5 sets, 12 reps, 10, 8, 6, 6 - break 60 sec
B1 - Inside grip bicep curl with EZ bar:
B1 - Inside grip bicep curl with EZ bar:
5 sets, 12 reps - break 45 sec
C1 - EZ bar lying triceps extension:
C1 - EZ bar lying triceps extension:
5 sets, 12 reps - break 45 sec
D1 - Rope push-down:
D1 - Rope push-down:
5 sets, 12 reps - break 45 sec
