Squats
Stiff-legged
dead lifts
Leg curls
Standing
calf raise
Bench press
Incline
bench press
Incline
flyes
Behind-neck
pulldowns
Front pulldowns
Behind-neck
military press
Upright row
Barbell curls |
Men's and
Women's Pyramid Program
Most of you who have worked out know
what a "pyramid" program means. If you
do, simply skip ahead to the program. If not,
then keep reading.
Pyramid programs have been used by
power lifters for years to drag as much
strength-building potential out of an exercise.
An example of a typical pyramid on a chest
workout would be the benchpress:
| SET #1 |
|
|
135 lbs |
x |
15
REPS |
| SET #2 |
|
|
225 lbs |
x |
10
REPS |
| SET #3 |
|
|
255 lbs |
x |
6
REPS |
| SET #4 |
|
|
300 lbs |
x |
2-4
REPS |
As you can see, the idea is to
increase the weight on each successive set while
dropping the number of reps accordingly. Don't
forget to stretch between every set. When I am
training my clients I will sometimes superset the
lifting exerciese with an abdominal exercise
(like hanging knee ups or crunches on a decline
bench).
These are the exercises that my
clients do while under my close supervision.
Please use caution when working out, no matter
what the circumstances. I recommend using an
experienced spotter or trainer when doing any
lifting. Jean-Paul Fitness Specialists is not
personally responsible for any injury you may
incur. It is possible that you may experience:
- Soreness
- Pulled muscles
- Heat prostration
- Muscle or ligament
tears
- Broken bones
If I have left anything out, use your
imagination! Typical weight-lifting related
injuries occur in the lower back, shoulders,
elbows (triceps tendon especially) and knees; but
they are not limited to those areas. PLEASE BE
CAREFUL.
|
|
| MONDAY
& THURSDAY |
| EXERCISE |
SET # |
REP # |
| Quads |
| squats, leg press, or hack squats |
3 x |
10, 8, 4-6 |
| sissy squats, or lunges |
1 x |
8-12 |
| leg extensions |
1 x |
8-12 |
|
| Ham strings |
| stiff-legged
dead lifts |
2 x |
8-12 |
| leg
curls |
1 x |
8-12 |
|
| Calves |
| donkey calf raise |
2 x |
12-20 |
| standing
calf raise |
1 x |
12-20 |
|
| Chest |
| bench
press, or dumbbell
press |
3 x |
8, 6, 3-4 |
| decline cable flyes |
1 x |
8-12 |
| incline bench press, or incline dumbbell press |
3 x |
8, 6, 3-4 |
| incline
flyes |
1 x |
8-12 |
|
| Triceps |
| close grip bench press, or
dips |
3 x |
8, 6, 3-4 |
| overhead tricep extensions |
1 x |
8-12 |
| cable tricep extensions, or rope
ticeps extensions |
1 x |
8-12 |
|
| TUESDAY
& FRIDAY |
| EXERCISE |
SET # |
REP # |
| Midback |
| behind-neck
pulldowns |
3 x |
8, 6, 3-4 |
| one arm dumbbell rows, or low pulley rows |
1 x |
8-12 |
|
| Lats |
| front
pulldowns or pull-ups |
3 x |
8, 6, 3-4 |
| pullovers |
1 x |
8-12 |
| stiff-arm pulldowns |
1 x |
8-12 |
|
| Delts |
| behind-neck
military press |
3 x |
8, 6, 3-4 |
| incline one arm lateral
raises or lateral raises |
1 x |
8-12 |
| upright row |
1 x |
8-12 |
|
| Biceps |
| barbell
curls or dumbbell
curls |
3 x |
8, 6, 3-4 |
| incline dumbbell curls |
1 x |
8-12 |
| concentration curls |
1 x |
8-12 |
|
|