Workouts

(Repeat every week)

key terms:

Pyramid Set - where you increase the weight and decrease the reps.
This is typically used as a warmup.

Example: First set: 20lbs x 12, second set: 40lbs x 8, 3rd set: 60lbs x 4

Rest Pause set - do set (till failure, rest 20 sec, do set (same weight
to failure), rest 20 sec, do set (same weight to failure)

Drop Set - do set (to failure), drop the weight, do set (to failure)

Triple Drop set - 3 drop sets in a row

 Day 1: Upper
incline Dumbbell 2 top sets 6-8 reps reduce weight 50% and Drop
3 pyramiding sets
Press (max effort) set last set (max effort)

Pull ups 4 sets to failure

Bent over single 2 top sets 10-12

3 pyramiding sets
arm Dumbbell row reps (to failure)

Dumbbell Lateral 3 sets of 12-15 reps Last set triple drop set (to
2 Pyramiding sets
raises (to failure) failure)

Seated DUmbbell 2 top sets 6-8 reps

3 pyramiding sets
shoulder press (max effort)

Dumbbell Bicep 3 sets 15-20 reps

2 pyramiding sets
Curls (to failure)
 Day 2: Legs
Heel elevated Goblet Squats 3 pyramiding sets 2 top sets 8-10 reps (max effort)

Dumbbell rdls 3 pyramiding sets 2 heavy top sets 10-12 Reps (to failure)

3 Heavy top sets 12-15 reps (to failure

Bulgarian split squats 2 pyramiding sets
& drop set last set)

walking dumbbell lunges 2 pyramiding sets 2 sets 10 reps each leg (to failure)
 Day 3: Chest & Back
2 heavy top sets 8-10
Dumbbell press 3 pyramiding sets
reps (to failure)

bent over single arm 2 heavy top sets 8-10

3 pyramiding sets
dumbbell rows reps (to failure)

chin-ups 4 sets to failure

3 top sets 10-12 reps LAst set reduce weight by

dumbbell pullovers 2 pyramiding sets
(max effort) 50% and rep to failure

3 sets 12-15 reps (to

Dumbbell chest fly 2 pyramiding sets
failure)

Incline Dumbbell Press 3 pyramiding sets 3 sets 10-12 reps rest pause
Day 4: Shoulders & Arms
3 top sets 15-20 reps max Last set superset
Seated dumbbell shoulder press 3 pyramiding sets
effort with lateral raises

3 sets 12-15 reps (to Last set triple drop

dumbbell lateral raises 2 pyramiding sets
failure) set (to failure)

Bent over dumbbell rear delt

2 pyramiding sets 3 sets 20 reps (to failure) Rest pause set
flys

cross body hammer curls 2 pyramiding sets 4 sets 12 reps (to failure)

Dumbbell overhead tricep

2 pyramiding sets 2 sets 12-15 reps
extension

3 sets to failure with slow

single arm tricep kickbacks 2 pyramiding sets
eccentrics
 Day 5: Legs
3 pyramiding 2 top sets 12-15 reps
Dumbbell goblet squats
sets (max effort)

3 pyramiding 2 heavy top sets 8-10

Dumbbell rdls
sets reps (to failure)

2 pyramiding 3 sets 15 reps (to

Dumbbell split squats triple drop set
sets failure)

2 pyramiding
dumbbell calf raises 3 sets 10 reps Pause rest set
sets
Day 6: Rest
Day 7: Rest