THE PYRAMID (WEEK 4 & 5)

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.
adambrenner
Rating:
 Unrated
Created By:
adambrenner on October 15, 2014
Users:
Comments:
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 ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Chest
Barbell Bench Press95 lbs.860
100 lbs.660
110 lbs.460
115 lbs.260
Machine Incline Chest Press80 lbs.860
90 lbs.660
90 lbs.460
100 lbs.260
Decline Barbell Press95 lbs.860
105 lbs.660
115 lbs.460
120 lbs.260
Cable Crossovers40 lbs.860
40 lbs.660
40 lbs.460
50 lbs.260
Machine Wide Fly20 lbs.860
20 lbs.660
20 lbs.460
30 lbs.260
Day 2
Strength Training ExercisesExercise
Weight
Exercise
Reps
Rest (sec.)
Back
Bent-Over Barbell Rows80 lbs.860
85 lbs.660
95 lbs.460
100 lbs.260
Shoulders
Machine Rear Delltoid20 lbs.860
20 lbs.660
20 lbs.460
20 lbs.260
Back
Weighted Wide Grip Pull Up5 lbs.860
5 lbs.660
5 lbs.460
5 lbs.260
Seated Cable Rows95 lbs.860
105 lbs.660
110 lbs.460
120 lbs.260
Dumbbell Pullovers45 lbs.860
45 lbs.660
50 lbs.460
55 lbs.260

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