This is a typical ADVANCED routine. Each body part is to be worked 1 time per
week, MONDAY- WEDNESDAY -FRIDAY will be workout days. This routine can be used by
Male and Female. Try to use as much weight as possible
(WITHOUT STRAINING). Don't feel confined to the same exercises, experiment
with different exercises till you find the ones that are comfortable for you.
Don't let your routine become routine.
THIS IS A PYRAMID PRINCIPLE (see
below), as you decrease the reps you increase the weight.
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The idea or pyramiding is so your muscles keep using more
weight. The more weight you use the stronger you become, the stronger you become
the more weight you can use. The pyramid principle is based on ONE REP MAX (the
amount of weight you can perform the exercise with properly one time).
Than you use the chart below to figure out how much weight to use for each set.
Each week you need to increase the amount of weight you use based on your ONE
REP MAX for that exercise. After 6 weeks its time to recalculate your ORM
It
is VERY IMPORTANT
that you use a spotter, And make sure you are warmed up properly before trying
to perform your ORM
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SET#1 |
SET#2 |
SET#3 |
SET#4 |
SET#5 | |
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WEEK#1 |
55% of Max |
60% of Max |
60% of Max |
65% of Max |
70% of Max |
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WEEK#2 |
60% of Max |
65% of Max |
65% of Max |
70% of Max |
70% of Max |
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WEEK#3 |
65% of Max |
70% of Max |
70% of Max |
75% of Max |
75% of Max |
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WEEK#4 |
70% of Max |
75% of Max |
75% of Max |
80% of Max |
80% of Max |
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WEEK#5 |
70% of Max |
75% of Max |
75% of Max |
80% of Max |
80% of Max |
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WEEK#6 |
70% of Max |
75% of Max |
75% of Max |
80% of Max |
80% of Max |
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