I would first like to start by telling everyone an early happy 4th ! Memorial Day, and Independence Day are 2 of my favorite holidays. Now, back to the weights. This week is pyramid week. We are going 4 sets with the first 3 being heavy, and the 4th being light. For example, shoulder press 3 sets 6-10, and final set 15-25. We are looking for the burn, and full fatiguing of the muscle. I am also doing abs 3 days a week. Monday, Wednesday, Friday are my ab days. Leg raises, Russian twists, and Planks. 3-4 sets 15-25, and 1 minute holding for Planks. Let’s get it !
TIP OF THE WEEK: Pyramid week, let’s push those muscles to failure !
Monday
BACK
Pull-ups wide
- 3 sets of 12
Iso-Bentover Rows (1 arm)
- 4 sets 10, 8, 8, 20
Close Grip Lat Pull
- 4 sets 10, 8, 8, 20
V-Bar front Pulldown
- 4 sets 10, 8, 8, 20
Tuesday
Shoulders
DB Military Press
- 5 sets 1 warm-up – 20, 12, 8, 8, 12
Machine Military Press
- 4 sets 8-12
DB Seated Side Raises
- 3 sets 10-15
Shrugs superset with Rear Delt DB
- 4 sets 8-12 with 15-20 reps for Rear Delt
Wednesday
OFF
Thursday
Arms
Straight Bar Curl (close)
- 4 sets 8-12
Spiderman Curl
- 4 sets 8-12
Rope Cable Curl
- 4 sets 8-12, last set burn out to complete failure
Dips
- 3 sets 12-20
One Arm Kickbacks w/ DB
- 3 sets of 25 (30 second rest btwn sets)
Tricep Pushdown
- 3 sets 25 (30 second rest btwn sets)
Friday
LEGS
Leg Extension (2 warm-up set of 25)
Leg Press
- 4 sets 20, 12, 8, and drop set from last set to push out 12 more
Leg Curl
- 4 sets 12-20, last set to failure
Leg Extensions
- 3 sets 12-20
Saturday
CHEST
Incline Press
- 4 sets of 12, 8, 4-6, 8, 12
Bench Press
- 4 sets 12, 8, 4-6, 8, 12
DB Incline Flyes
- 3 sets 8-12
Pec-Dec Machine super set with 12-20 wide push ups
- 3 sets 8-12
Sunday
OFF
