[EasyKO]

Plateaued for the most part on everything, been on the same program for a few months, switching it up.. Just coming off of doing 3x5's compound lifts.

Let me know how this pyramid routine sounds. I took all the key concepts people told me and then threw in my own exercises. (key concepts as in, monday chest + back, tuesday arms,shoulders, that kind of thing... The sets/reps range i took from the pyramid program, and 1-4 lifts per muscle group i took and then found my own lifts for each different muscle)

Kebabing or close to it on every set for every workout unless its a warmup.

Warmup 20 reps on compound lifts
1-2 sets weight appropriate to fail between 12 and 15 reps
1-2 sets weight appropriate to fail between 7 and 10 reps
1-2 sets weight appropriate to fail between 4 and 7 reps



Monday
Chest & Back

Bench Press
Incline Bench
Flys
Lat pulldown
Lawnmower
Dumbell shrugs



Tuesday
Shoulders & arms

Lateral Raise
Seated Lateral Raise
Hammer Curls
Concentration curls
Tricep Pushdown
Skullcrushers


Wednesday
Legs

ATG Squat
Seated leg extension
Barbell Rear lunge
Calf press


Thursday
Chest & Back

Bench Press
Incline Bench
Flys
Lat pulldown
Lawnmower
Dumbell shrugs

Friday
Shoulders & arms

Lateral Raise
Seated Lateral Raise
Hammer Curls
Concentration curls
Tricep Pushdown
Skullcrushers

Saturday
Legs

ATG Squat
Seated leg curl
Barbell Rear lunge
Calf press on leg press

Sunday
Rest

[Nate]

Sounds like a great program if you keep it up. There's a lot of exercises I'm not familiar with and there's also some I like that aren't there, but its extensive and if your lifting that much properly you cant really go wrong

[BRAD32]

I tried for a little while lifting 6 days a week.
After a couple of weeks i found that i couldnt be bothered lifting one day, so i misssed that day and another day i could be bothered so in the end i was back to lifting 3 days a week. I now thinkthat 3 days a week is much better because i always look forward to going and lifting, and I get a break inbetween workouts.

[EasyKO]

Originally Posted by Nate

Sounds like a great program if you keep it up. There's a lot of exercises I'm not familiar with and there's also some I like that aren't there, but its extensive and if your lifting that much properly you cant really go wrong

Thanks nate, i know you know your shit.

I threw in all the exercises. I went to ExRx (Exercise Prescription) on the Net

They have an awesome website for lifting. I went to their muscle group database and found exercises for every muscle group in there and tried to grab my compound lifts (squat and bench) and then add individual exercises for muscle groups from that site.

What exercises were you thinking of when you said "I see some not in there that i like"

So for example on leg day

ATG squat is a compound
seated leg extension is for hamstrings
calf extension (some machine) is for calves
barbell rear lunge is for quads (1 foot at a time of course)

Originally Posted by BRAD32

I tried for a little while lifting 6 days a week.
After a couple of weeks i found that i couldnt be bothered lifting one day, so i misssed that day and another day i could be bothered so in the end i was back to lifting 3 days a week. I now thinkthat 3 days a week is much better because i always look forward to going and lifting, and I get a break inbetween workouts.

And i love lifting, so i won't mind 6x a week

[Homiesdontknowaboutsparta]

Sounds like your getting ready for a good old fashioned game of football!