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

the author

Joey is the fitness lover, MMA enthusiast who you can count on to contribute his weekly Size With Style post every Thursday, pointing you in the right direction toward a healthier lifestyle.