Terms (may not match online definitions)

Pyramid - Raise weight every set

Reverse Pyramid - Drop weight every set

Mixed - Increase weight upto half the sets then decrease weight until the last set

Straight - Don't change the weight every set if you can help it

Dropset - Drop the weight in the middle of the set if you cant finish the reps, then drop it and finish
it

Superset - Two or more exercises back-to-back, no break between them. Longer break after doing
both

Always warmup with about 50% of the weight of the first set in a pyramid or last set in a reverse
pyramid

Monday: Triceps

Watch https://www.youtube.com/watch?v=Sa2GcjDnkm4

1) 3x6-8 or 5x5 bench press (Pyramid) can do heavy 3 reps or 1 rep at the end

2) 3x8-12 lying tricep extensions (Straight or Dropset)(not exactly skullcrushers - check athleanx)

3) 3x10-12 tricep rope pushdown (Dropset)

4) 3x10-12 straight bar tricep pushdown (Dropset)

Can switch out 2 or 4 for an incline dumbbell chest press/dumbbell shoulder press

Can switch 4 for close grip bench press

Can do some chest flys

Alternatives:

Overhead triceps extension

One-arm tricep pulldown with stirrup

Tuesday: Biceps

Watch https://www.youtube.com/watch?v=i1YgFZB6alI

1) 3x8 barbell bicep curl with a shoulder width grip (Mixed)

2) 3x10-12 dumbbell curl, hands at the outer edge of the dumbbell, forceful supination (Straight)

3) 3x10-12 lying incline bicep curl (Straight)

4) 3x10-12 Hammer curls (Dropset if you lose perfect form)

Can add heavy cheat hammer curls, standard dumbbell curls without wrist rotation, can superset like
this (https://www.youtube.com/watch?v=WOCO2oBDMM8)

Can add Yates row, chin-ups, close grip supinated pulldown if you wanna do back too. These back
exercises are a bit more bicep focused keeping in mind the back takes a lot of time to heal.

Can also do lat pulldowns or any other back exercises you like. But you won’t be able to do biceps
effectively after those exercises, they’ll be a bit numb

Lots of options

Alternatives:

Wide grip barbell bicep curl

Zottman curl

Wednesday: Legs and abs or rest

Watch any athleanx ab video

1) 3x6-8 Barbell squats (Pyramid)

2) 3x10 Bulgarian split squats (Straight/Dropset)

3) 3x12 calf raises preferably with weight, either dumbbells or smith machine with a raised block
(Dropset)

4) 3-4 sets, 40-50 seconds each - crunches, gym ball crunches, literally anything, watch athleanx

5) 3x15 woodchoppers

Don't do too many things for legs, good weight and form is enough

Don't do leg extensions and hamstring curls, if you want to do them, do light hamstring curls at best

But stretch hamstrings at home 3-4 times a week if you add them

Thursday: Chest

Watch https://www.youtube.com/watch?v=ptpmRrzRtWQ

1) 3x6-8 or 5x5 bench press (Pyramid) can do heavy 3 reps or 1 rep at the end

2) 3x8-10 incline dumbbell press (Reverse pyramid/Dropset)

3) 3x12 cable flys

4) 3xfailure one arm cross flys for upper chest

5) 3x8-10 Flat bench dumbbell press or close grip bench press (Straight)

Can add more flys or decline press

We don't do more tricep here because we need them for saturday shoulders
Friday: Back

Watch https://www.youtube.com/watch?v=k8IwhjE8rHQ

1) 3x8-10 Barbell Rows/Pendlay Rows (Mixed) requires perfect form and focus

2) 3x10 Lat pulldown just a bit more than shoulder width, use a moderate weight, focus on the
contraction (Dropset)

3) 3x12 Alternate Ws and Ys for lower traps (Ultralight weight 1-2kg, Straight)

4) 3x15 Trap shrugs dumbbell or extra wide grip barbell (10 reps, 10 second hold - 9 reps, 9 sec hold -
8 rep......1 rep 1 sec hold)

If you find yourself failing to finish the trap set then take a 5 second break and keep going (Straight)

5) 3x8-10 Rotator cuff cable pulls (recommended)

6) 3x10-12 V-bar pulldown

Can substitute V-bar pulldown with V-bar row, add/replace dumbbell rows, one arm cable rows

Saturday: Shoulders

Watch https://www.youtube.com/watch?v=GE80Ri3HnVY

1) 5x5 Overhead barbell press (Mixed) always shrug at the top

2) 3x10-12 dumbbell shoulder press (Dropset/Reverse pyramid)

3) 3x10-12 the heavy exercise in the video + lateral raises superset to failure (Dropset)

4) 3x8-10 dumbbell reverse fly or machine reverse fly (Dropset)

5) 3x10 landmine press (Dropset)

6) 3x10-12 facepulls or W/Ys or trap shrugs whatever you didn't do

Sunday: Zzz