calmb4dastorm
Moderator
I opted to try out a prefabricated Pyramid training program for 4 weeks. It looks like this:
Day 1 Chest & Back
Bench Press 12 working down to 8 1 min rest
Bent-Over Row 12 working down to 8 1 min rest
Incline Dumbbell Press 12 working down to 8 1 min rest
Seated Row 12 working down to 8 1 min rest
Push-Up 15 working down to 1 1 min rest
Day 2 Off
Day 3 Shoulders & Arms
Dumbbell Shoulder Press 12 working down to 8 1 min rest
Front Raise 12 working down to 8 1 min rest
Side Lateral 12 working down to 8 1 min rest
Barbell Biceps Curl 12 working down to 8 1 min rest
Lying Triceps Extension 12 working down to 8 1 min.
Preacher Curl 12 working down to 8 1 min rest
Triceps Push Down 12 working down to 8 1 min rest
Day 4 Off
Day 5 Quads, Hamstrings, Calves
Back Squat 12 working down to 8 1 min.
Stiff Leg Deadlift 12 working down to 8 1 min.
Leg Extension 12 working down to 8 1 min.
Hamstring Curl 12 working down to 8 1 min.
Standing Calf Raise 15 working down to 1 1 min.
Toe Raise 15 working down to 1 1 min.
Day 6 Off
Day 7 Glutes & Core
Hip Thruster 15 working down to 5 1 min.
Ab Roll Out 15 working down to 5 1 min.
Single Leg Hip Thruster 15 working down to 5 1 min.
Knee Up 15 working down to 5 1 min.
After 4 weeks, I will implement Dr. Jim's Power Pyramid.
