Rock Solid Basic Routine.

POWER PYRAMID PROGRAM

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Monday/Thursday

Quads
Squats 3*10,8,6
Sissy Squats or Leg Extensions 1*8-12

Hamstrings
Stiff-Legged Deadlifts 3*15,12,9
Leg Curls 1*8-12

Calves
Donkey Calf Raises 2*12-20
One-Leg Calf Raises 1*12-20

Chest
Bench Presses 3*10,8,6
Incline Flyes 1*8-12

Triceps
Lying Triceps Extensions 3*10,8,6

Tuesday/Friday

Back
Front Chins or Pulldowns 3*10,8,6
Barbell Pullovers 3*10,8,6
Bent-Over Barbell Rows 3*10,8,6
Bent-Arm bent Over Lateral Raises 1*8-12

Delts
Military Presses 3*10,8,6
Lateral Raises 1*8-12

Biceps
Barbell Curls 3*10,8,6

Forearms and Brachialis
Reverse Curls 2*8-12

Abs
Crunches 2*12-20
Hanging Kneeups 1*max

**THE WORKOUTS ABOVE DON’T INCLUDE WARMUP SETS. DO ONE TO TWO WARMUP SETS W/50% OF YOUR WORK WEIGHT ON EACH EXERCISE YOU PYRAMID. REMEMBER, A WARM MUSCLE CONTRACTS MORE EFFICIENTLY THAT A COLD MUSCLE.

**ANY EXERCISE FOR 3 SETS OF DECREASING REPS IS A POWER PYRAMID, SO ADD WEIGHT ON EACH
SUCCESSIVE SET. THE WEIGHTS SHOULD TAKE YOU CLOSE TO FAILURE, SO WHENEVER YOU CAN GET
12 REPS ON THE 1ST WORK SET OF A POWER PYRAMID, UP THE WEIGHT ON ALL 3 SETS AT YOUR
NEXT WORKOUT.

**FEEL FREE TO INCORPORATE INTENSITY TECHNIQUES LIKE 1 1/4 REPS, BUT DON’T ABUSE THEM.
IF YOU START FEELING OVERTRAINED, CUT BACK ON YOUR USE OF THEM. INTENSITY TECHNIQUES
WILL PROBABLY WORK BEST ON THE ISOLATION EXERICSES.

**TAKE IN EXTRA CALORIES, BUT DON’T GET FAT.
**STRIVE FOR STRENGTH AND POWER, AND SIZE WILL FOLLOW.

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