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.

Day 1 (Chest, Triceps, Shoulders)

Day 2 (Back, Biceps, Forearms)

Day 3 (Legs, Abs)

Reminders