THE PYRAMID (WEEK 1 & 8)

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

adambrenner on October 15, 2014

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Back, Shoulders, Thighs, Calves, Trapezius, Biceps, Triceps

Description

Week 1 & 8 = 14 x 12 x 10 x 8

Week 2 & 7 = 12 x 10 x 8 x 6

Week 3 & 6 = 10 x 8 x 6 x 4

Week 4 & 5 = 8 x 6 x 4 x 2

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	95 lbs.	14	60
	100 lbs.	12	60
	110 lbs.	10	60
	115 lbs.	8	60
Machine Incline Chest Press	80 lbs.	14	60
	90 lbs.	12	60
	90 lbs.	10	60
	100 lbs.	8	60
Decline Barbell Press	95 lbs.	14	60
	105 lbs.	12	60
	115 lbs.	10	60
	120 lbs.	8	60
Cable Crossovers	40 lbs.	14	60
	40 lbs.	12	60
	40 lbs.	10	60
	50 lbs.	8	60
Machine Wide Fly	20 lbs.	14	60
	20 lbs.	12	60
	20 lbs.	10	60
	30 lbs.	8	60

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Bent-Over Barbell Rows	80 lbs.	14	60
	85 lbs.	12	60
	95 lbs.	10	60
	100 lbs.	8	60
Shoulders
Machine Rear Delltoid	20 lbs.	14	60
	20 lbs.	12	60
	20 lbs.	10	60
	20 lbs.	8	60
Back
Weighted Wide Grip Pull Up	5 lbs.	14	60
	5 lbs.	12	60
	5 lbs.	10	60
	5 lbs.	8	60
Seated Cable Rows	95 lbs.	14	60
	105 lbs.	12	60
	110 lbs.	10	60
	120 lbs.	8	60
Dumbbell Pullovers	45 lbs.	14	60
	45 lbs.	12	60
	50 lbs.	10	60
	55 lbs.	8	60

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