Its hard to follow in that excell formatt, how many sets and reps with each sucka?Let me take another look at it though, personally pyramids are good but i like to isolate either size training OR endurance/cutting traing. Pyramids kinda combine the two
Complete pyramid workout
CP set consist of 7 sets reps 6543456 increasing 5 or more lbs a set
Chest session
CP bench press ___ ___ ___ ___ ___ ___ ___
SS with db flys ___ ___ ___ ___ ___ ___ ___ constant
incline bench press ___ ___ ___ ___ ___ ___ 40% 1rm constant
SS with incline db flys ___ ___ ___ ___ ___ ___ constant
Top cable flys ___ ___ ___ ___ ___ pyramid up
Bottom cable flys ___ ___ ___ ___ ___ pyramid up
chest press machine ___ ___ ___ ___ ___ pyramid up
Shoulder session
CP Db press ___ ___ ___ ___ ___ ___ ___
SS side lat raises ___ ___ ___ ___ ___ ___ ___ constant
military press ___ ___ ___ ___ ___ ___ pyramid up
cable raise front ___ ___ ___ ___ ___ pyramid up
cable raise side ___ ___ ___ ___ ___ pyramid up
Iso military machine ___ ___ ___ ___ pyramid up
leg session
CP squats ___ ___ ___ ___ ___ ___ ___
SS leg extensions ___ ___ ___ ___ ___ ___ ___ constant
leg press ___ ___ ___ ___ ___ ___ pyramid up
hack squat ___ ___ ___ ___ ___ pyramid up
leg curls ___ ___ ___ ___ ___ pyramid up
Back session
CP T-bar ___ ___ ___ ___ ___ ___ ___
Hammer high rows ___ ___ ___ ___ ___ ___ ___ constant
SS hammer rows ___ ___ ___ ___ ___ ___ 40% 1rm constant
lat pulldowns ___ ___ ___ ___ ___ pyramid up
SS Cable rows ___ ___ ___ ___ ___ constant
lower back workout ___ ___ ___ ___ pyramid up
Arms session
CP preacher curls ___ ___ ___ ___ ___ ___ ___
SS hammer db curls ___ ___ ___ ___ ___ ___ ___ constant
spider curls ___ ___ ___ ___ ___ ___ 40% 1rm constant
cable curls ___ ___ ___ ___ ___ pyramid up
standing bicep curls ___ ___ ___ ___ ___ pyramid up
Bottom cable flys ___ ___ ___ ___ ___ pyramid up
CP cable press down ___ ___ ___ ___ ___ ___ ___
SS iso press down ___ ___ ___ ___ ___ constant
SS iso pull down ___ ___ ___ ___ ___ constant
SS overhead rope ext ___ ___ ___ ___ ___ constant
skull crushers ___ ___ ___ ___ pyramid up
if the volume works for you. then great. how about the balance between chest and horizontal back work and shoulders and vertical back work? and how about hamstrings, calves and abs?
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