4 Days Per Week
This is a typical intermediate routine. Each body part is to be worked 2 times per week, MONDAY- TUESDAY / THURSDAY-FRIDAY. It can be used by Male and Female. Try to use as much weight as possible (WITHOUT STRAINING). Don’t feel confined to the same exercises, experiment with different exercises till you find the ones that are comfortable for you. Don’t let your routine become routine.
This is a PYRAMID PRINCIPLE (see below), as you decrease the reps you increase the weight. This workout is to be done for 6 Months before advancing to the ADVANCED stage.
|Monday/Thursday||Set 1||Set 2||Set 3||Set 4||Set 5|
|Bench Press||12 Reps||10 Reps||10 Reps||8 Reps||6 Reps|
|Dumbbell Flyes||12 Reps||10 Reps||10 Reps|
|Barbell Curl||12 Reps||10 Reps||10 Reps|
|Concentration Curl||12 Reps||10 Reps||10 Reps|
|Close Grip Bench Press||12 Reps||10 Reps||10 Reps|
|French Press||12 Reps||10 Reps||10 Reps|
|Tuesday/Friday||Set 1||Set 2||Set 3||Set 4||Set 5|
|Bent Over Row||12 Reps||10 Reps||10 Reps||8 Reps||6 Reps|
|Lat Pull-Downs||12 Reps||10 Reps||10 Reps|
|Military Press||12 Reps||10 Reps||10 Reps|
|Side Laterals||12 Reps||10 Reps||10 Reps|
|Shrugs||12 Reps||10 Reps||10 Reps||8 Reps|
|Squats Leg Press||12 Reps||10 Reps||10 Reps||8 Reps|
|Leg Extension||12 Reps||10 Reps||10 Reps||8 Reps|
|Leg Curl||12 Reps||10 Reps||10 Reps||8 Reps|
The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use.
The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Than you use the chart below to figure out how much weight to use for each set.
Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
It is VERY IMPORTANT that you use a spotter, And make sure you are warmed up properly before trying to perform your ORM
|Set 1||Set 2||Set 3||Set 4||Set 5|
|Week 1||55% of Max||60% of Max||60% of Max||65% of Max||70% of Max|
|Week 2||60% of Max||65% of Max||65% of Max||70% of Max||70% of Max|
|Week 3||65% of Max||70% of Max||70% of Max||75% of Max||75% of Max|
|Week 4||70% of Max||75% of Max||75% of Max||80% of Max||80% of Max|
|Week 5||70% of Max||75% of Max||75% of Max||80% of Max||80% of Max|
|Week 6||70% of Max||75% of Max||75% of Max||80% of Max||80% of Max|