Workouts

Exercise Details

Squats:
2-3 sets of 5-7 reps, reverse pyramid style
Rest 3 mins between working sets
4-5 warm-up sets (10, 5, 2, 1 reps)

Bench Press:
2-3 sets of 5-7 reps, reverse pyramid style
Rest 2-3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Standing Overhead Press (OHP):
2-3 sets of 5-7 reps, reverse pyramid style.
Rest 2-3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Deadlift:
2-3 sets of 4-6 reps, reverse pyramid style.
Rest 3 mins between working sets
4-5 warm-up sets (8, 4, 2, 1 reps)

Chins:
Weeks 1 & 2 – Perform 50% of your current Max (M) for 6 sets split throughout the day, then perform 1 set of ~75%(M). 3 x per week
Week 3 –  Perform 60% of your current Max (M) for 7 sets, split throughout the day followed by 1 set of 90%(M). 2 x per week. Take 3 days off and retest Max
Week 4 & 5 – same as weeks 1 & 2, but using new max
Week 6 – same as week 3, but using new max

Biceps (optional):
Fat Bar  or Hammer Curls: 1-2 sets of 8-10 reps
Rest 90-120 sec between working sets
1 warm-up set

Triceps (optional):
Dips or push downs: 2-3 sets of 6-8 reps reverse pyramid style.
Rest 90-120 sec between working sets
1 warm-up set

Alternate workout schedule, if shoulders are sore Wednesday from Monday OHPs: