Workout Summary
- Main GoalBuild Muscle
- Workout TypeSplit
- Training LevelBeginner
- Program Duration0 weeks
- Days Per Week4
- Equipment RequiredBarbell, Dumbbells, EZ Bar
- Target Gender Male & Female
Workout Description
In the video, you’ll see that David offers different alternatives to certain exercises. You can follow one set workout or you can interchange the exercises. For example, you might do Justin’s pick for Exercise #2 but then David’s for Exercise #4. Feel free to mix things up week to week.
Justin's Workout
Exercise | Warm Up Sets | Working Sets |
---|---|---|
Chest Activation: Barbell Landmine to Press | -- | 3x10 (each side) |
1. Barbell Flat Press | 2x20 | 2x10,8,6 |
2. Dumbbell Pullover | -- | 3x10-12 |
3. Pull Ups | -- | 3xFailure |
4. Dumbbell Rotational Skullcrusher | -- | 3x10-12 |
5. Barbell Curl | -- | 3x8-10 |
David's Workout
Exercise | Warm Up Sets | Working Sets |
---|---|---|
Chest Activation: Barbell Landmine to Press | -- | 3x10 (each side) |
1. Dumbbell Incline Press | 2x20 | 3x10-12 |
2. Dumbbell Pullover/Fly | 1x20 | 3x10-12 |
3. Pull Ups | -- | 3xFailure |
4. Alternating Dumbbell Skullcrusher | -- | 3x12 |
5. Eccentric Barbell Curl | -- | 3x10 |
3 Comments
When pyramiding on the bench press, are you supposed to increase the weight after each pair of sets?
When benching is it,
Set 1+2 -10 reps
Set 3+4 -8 reps
Set 5+6 -6 reps
Or vise versa ?
Nick,
That's correct, it's a pyramid format for the reps.