A 3-Day Powerbuilding Split

TermS

The following is a Double Split Routine

This means you will be alternating workouts weekly.

Week 1: All workouts of split A

Week 2: All workouts of split B

Pyramiding

Pyramiding means starting your working sets at a chosen rep range (e.g., 8-10 or 12-15),
aiming to fail on the last set. Increase weight each set and stay in the target rep range. On
the final set, reach failure. If you picked weight that’s a little too light and you have to
exceed the rep range to reach failure, go for it. This means you’re definitely ready to bump
up the weight next time.

Super Sets (S/S)

A super set is where you perform 2 exercises back-to-back.

Drop Sets, Double Drop Sets & Single Drop Sets

Drop Sets – Drop the weight after hitting failure aiming for 3-4 sets/drops.

Double Drop Sets – Drop the weight twice after performing first set to failure.

Single Drop Set – Drop the Weight Once after performing first set to failure.
Straight Sets

Straight sets involve performing a set number of sets with a certain weight.
Examples of straight sets:

10 Sets of 10 Barbell Squats – 2/3 min rest max

5 Sets of 5 Barbell Bench Press – 1/3 min rest max

Rep Out Sets

A rep out set is an all-out set you perform after hitting your heaviest possible weights.

The aim is to flush the target muscle with blood and get the body used to lower loads at

higher reps.
REST PERIODS
Heavy Compound Exercises (Bench, Squat, Deadlift & their variations)
1 - 3.5 mins

█ Heavy Exercises (Shoulder Press, Close Grip Presses, Rows & their
variations)
1 - 2 mins

Accessory Movements (Curl movements, fly/crossover movements,

pushdown movements, side & rear laterals, etc.)
45-90 secs
Super Sets, Tri-Sets & Giant Sets
will vary
Resistance Band Exercises
45 - 90 secs
Bodyweight Exercises
30 - 90 secs
Rotation A
PUSH WORKOUT - A
Exercise Sets & Reps Guidance
Barbell Bench Press 3-4 Sets of 5-8 Reps Start with barbell bench press. Warm up and stretch to ensure you're fully ready.
(Pyramid Sets)
Control the bar on the way down, then explode up and flex the pecs when it touches
your chest. Although this is a compound exercise, we want our form to be clean and
controlled.
Pyramid up in weight until you fail in the 5-8 rep range on the final set.

Paused Incline 3 Sets of 8-10 Reps Our focus is on targeting the upper chest.
Dumbbell Press (Pyramid Sets)
Set the bench to a maximum incline of 45 degrees.
Start with dumbbells held above you.
Lower them with control to the upper chest until you feel a deep but comfortable
stretch. Hold for 1-2 seconds, then press back up.
Maintain clean, controlled form throughout.
Pyramid up in weight until failure in the 8-10 rep range on the final set.

Seated Pec Dec Fly’s 3 Sets of 12-15 Reps Focus on maximizing blood flow to the chest.
(Pyramid Sets)
(Last Set, Double Adjust the seat height to where you feel the upper/middle chest are taking most of the
Drop Set) load.
Feel the pecs stretch, then push your hands together, focusing on a hard chest
contraction. Hold briefly, then return to the start with control.
Keep form clean and controlled throughout.
Pyramid up in weight until failure in the 12-15 rep range, followed by a double drop set.

Extreme Chest 1 Set of 30-60 Secs Perform at the end of your chest workout.
Stretch
Set the bench to a 30-degree incline and grab dumbbells slightly heavier than for flys.
Lie back and lower the dumbbells as deep as possible, holding the stretch position
without moving the weights.
Aim for a deep chest stretch, mimicking a fly motion.
Hold for 30-60 seconds.
Single Arm Cable 3 Sets of 10-12 Focus on working the side delts and driving blood into the muscle.
Side Laterals Reps/Per Arm
(Pyramid Sets) Set the cable at the bottom with a D-handle attached.
Stand at a 90° angle to the weight stack.
Drive your arm up and out to the side, feeling the side delt contract at the top. Hold
briefly, then control the weight back down.
Maintain clean, controlled form to ensure the side delts engage fully.
Pyramid up in weight until failure within the 10-12 rep range on the final set.

Seated Dumbbell 3 Sets of 5-8 Reps Focus on working the front delts with controlled movement.
Shoulder Press (Pyramid Sets)
Start with the dumbbells at jaw/ear level.
Press the dumbbells up until you feel the front delts contract, then lower back down
with control.
Keep your form clean and controlled throughout.
Pyramid up in weight so you fail within the 5-8 rep range on the final set.

Partial Dumbbell Side 2-3 Sets of 15-20 Focus on working the side delts with a shortened range of motion.
Laterals Reps
Stand with a dumbbell in each hand, as if doing a normal side lateral raise.
2 Sets of 15-20 Reps
Raise the dumbbells only ¼ of the full range.
(Pyramid Sets)
Keep tension on the muscle, performing reps one after another and feel the side delts
flexing and burning with each rep. Keep your form clean and controlled.
Pyramid up in weight, aiming to fail within the 15-20 rep range. After reaching your
heaviest for 15-20 reps, pyramid back down, continuing to fail within the same rep
range.

Extreme Shoulder 1 Set of 30-60 Secs Perform this at the end of your shoulder workout.
Stretch
Use a decline bench nearby.
Grab the ankle supports, place your feet in front, and bend your knees as if sitting in the
air. Bend your arms and roll your shoulders forward and down until you feel a deep
stretch in your shoulders.
Hold for 30-60 seconds.
D-Handle Triceps 3 Sets of 10-12 D-handle Triceps Pushdowns
Pushdowns Reps/Per Exercise
S/S (Pyramid Sets) Use two D-handles. Lean into the cable stack and feel a comfortable stretch in your
Reverse Grip Triceps triceps. Push the weight down, aiming for a hard contraction. Hold briefly, then control
Pushdowns
the weight back up.
Reverse Grip Triceps Pushdowns
Focus on the triceps, especially the medial head. Use a straight or EZ bar attachment.
Feel a stretch in your triceps, then push the weight down, flexing hard. Control the
weight back up, feeling the stretch.
Maintain clean, controlled form in both exercises.
Pyramid up in weight so that by your final set, you fail within the 10-12 rep range.

Flat EZ Bar Skull 5 Sets of 5 Reps Focus on the long head of the triceps. For an extra stretch, let the top of your head hang
Crushers (Straight Sets)
off the bench. Lower the bar toward your head until you feel a stretch in your triceps,
then push the weight up, flexing hard.
Keep your form clean and controlled, feeling the triceps work.
Perform 5 sets of 5 reps with minimal rest (15-30 secs). Select weights that allow you
to complete the sets.

Extreme Triceps 1 Set of 30-60 At the end of your triceps workout, grab a dumbbell and lift it overhead with one arm.
Stretch Secs/Per Arm
Lower it behind your head, mimicking a single-arm triceps extension. Once you reach
the deepest point, hold that position and really FEEL the stretch
Perform for 30-60 seconds per arm.
LEG Workout - A
Exercise Sets & Reps Guidance
Seated Leg Curls 3-4 Sets of 12-15 Focus on getting maximum blood flow into the hamstrings.
Reps Contract the hamstrings hard on each rep, push the weight down, squeeze, then control
(Pyramid Sets)
it back up.
Keep your form clean, feeling the hamstrings do all the work.
Pyramid up in weight so you fail within the 12-15 rep range on the final set.

Paused Safety Bar 3-4 Sets of 5-8 Reps Paused Safety Bar Squats
Squats (Pyramid Sets)
Focus on working the overall quads.
1 Set of 12-15 Reps
Squat down as deep as possible, aiming for parallel or below.
(Rep Out Set)
Pause for 2 seconds, then explode up and flex the legs hard.
Keep your form clean and controlled. Pyramid up in weight so you fail in the 5-8 rep
range on the final set. After failing in the 5-8 range, rest briefly and do a lighter set,
aiming to fail in the 12-15 rep range.
Note: Fail in the 5-8 rep range first, then in the 12-15 rep range.

Pendulum Squats 3 Sets of 8-10 Reps Focus on working the quads. We want to really take advantage of the extra control and
(Pyramid Sets)
range of motion we get from using this machine. Squat down as deep as the machine
allows, then explode up, flexing the legs hard.
Keep your form clean and controlled. Pyramid up in weight so you fail in the 8-10 rep
range on the final set.

Single Leg, Leg 3 Sets of 12-15 Focus on isolating and contracting each quad. Using one leg, push the weight up until
Extensions Reps/Per Leg
(Pyramid Sets) you feel a strong contraction. Pause for 2-3 seconds, then lower the weight back down
with control.
Keep your form clean and controlled.
Pyramid up in weight so you fail in the 12-15 rep range on the final set.

Extreme Quad Stretch 1 Set of 30-60

Perform this at the end of your quad workout. Using a decline bench, rest one ankle on
Secs/Per Leg
the supports with your leg tucked behind you and the other foot on the floor. Push your
hips back and lower your knee to stretch each quad deeply.
Hold for 30-60 seconds per leg.
Stiff Legged Dumbbell 3 Sets of 8-10 Reps Focus on really working your hamstrings.
Deadlifts (Pyramid Sets)
With a slight knee bend, lower the dumbbells with control until you feel a stretch in your
hamstrings. Pause briefly, then extend your hips and stand up, contracting your
hamstrings and glutes.
Keep your form clean and controlled. Pyramid up in weight so you fail in the 8-10 rep
range on your final set.

Extreme Hamstring 1 Set of 30-60 At the end of your hamstring workout, use a rack and barbell or a Smith machine. Set
Stretch Secs/Per Leg
the bar to at least hip height. Place one ankle on the bar, keeping that leg straight. Press
down until you reach the maximum stretch.
Hold for 30-60 seconds per leg.
PULL Workout - A
Exercise Sets & Reps Guidance
Lat Pulldowns 3-4 Sets of 8-10 Reps Start the workout by warming up your lats and driving blood into your back.
(Pyramid Sets)
Once in position, focus on stretching your lats at the top and contracting them as you
pull the weight down. Hold briefly at both the stretched and contracted positions.
Grip the bar shoulder-width or slightly wider. Keep your form clean and controlled.
Pyramid up in weight so that by the final set, you fail in the 8-10 rep range.

Conventional 3-4 Sets of 5-8 Reps Here, the goal is to build size, and strength in your back, lower body, and posterior
Deadlifts (Pyramid Sets)
chain. Use a conventional stance and grip.
Grip the bar and explode off the ground, pulling the weight up quickly. Lock out at the
top, then control the bar back down. Avoid dropping the bar hastily, as this doesn’t add
any benefit to your training.
Keep your form clean and controlled.
Pyramid up in weight so that by your final set, you fail in the 5-8 rep range.

Single Arm Landmine 3 Sets of 8-10 Focus on isolating each lat. Stand bent over, holding the top of the barbell with one
Rows Reps/Per Arm
(Pyramid Sets) hand, as you would for T-bar rows (but with the bar beside you, as opposed to between
your legs).
Row the weight back, aiming to feel your lat contract hard.
Hold the contraction briefly, then control the weight back down.
Keep your form clean and controlled. Pyramid up in weight so that by your final set, you
fail within the 8-10 rep range.

Single Arm Iso Lateral 3 Sets of 8-10 Focus on isolating each lat. Sit and grip the handle with an underhand grip (palms up).
High Rows Reps/Per Arm
(Pyramid Sets) Start with a deep stretch in your lats.
(Last Set, Double Pull the weight down and toward you, feeling a strong contraction in your lat.
Drop Set)
Hold it for 1-2 seconds, then control the weight back up.
Keep your form clean and controlled.
Pyramid up in weight so that by your final set, you fail in the 8-10 rep range, then
immediately do a double drop set.

Extreme Lat Stretch 1 Set of 30-60 Secs At the end of your back workout, hang from a pull-up bar with hands shoulder-width
apart.
If bodyweight is easy, add weight.
Hold for 30-60 seconds.
Seated Pec Dec Rear 3 Sets of 12-15 Seated Pec Dec Rear Laterals:
Laterals Reps/Per Exercise
S/S (Pyramid Sets) Focus on driving blood into your rear delts. Push the weight back, aiming to feel your
Cable Face Pulls rear delts squeeze and contract. Once contracted, squeeze hard, then control the
weight back.
Cable Face Pulls:
Contract and squeeze your rear delts. Extend your arms for a stretch, then pull back to
flex your rear delts. Keep your form controlled throughout both exercises.
Pyramid up in weight for each, aiming to fail in the 12-15 rep range by the final set.

Machine Curls 1 Rest Pause Set of The goal is to pump as much blood into your biceps as possible. Use either the seated
15-20 Reps Total
(Rest Pause Sets) preacher curl machine or a seated curl machine.
Focus on stretching your biceps, then curl the weight up, squeezing hard at the top.
Maintain clean, controlled form throughout.
Perform this in a rest-pause fashion:
Set 1 to failure, rest 15 seconds
Set 2 to failure, rest 15 seconds
Set 3 to failure
All with the same weight.

Spider Curls 3 Sets of 10-12 Spider Curls

S/S Reps/Per Exercise
EZ Bar Drag Curls (Pyramid Sets) Set the bench at an incline so your chest rests on it and your arms hang down. Focus on
stretching the biceps, then curl the weight up until you feel the biceps contract. Hold
briefly, then lower the weight with control and continue.
EZ Bar Drag Curls
With this exercise, we want to really torch the outer head of the biceps and engorge the
muscle with as much blood as we can.. Stand upright with your arms pinned back. Curl
the weight, keeping the bar close to your body, as if dragging it up. Squeeze the biceps
at the top, hold, and then return the weight to the starting position.
Maintain clean, controlled form across both exercises. Pyramid up in weight so that by
the final set, you hit failure within the 10-12 rep range.

Extreme Biceps 1 Set of 30-60 At the end of your biceps workout, grab a vertical bar with one hand. Keep the arm
Stretch Secs/Per Arm
straight and rotate your shoulder away from your body until you feel a deep stretch in
your biceps. Hold this stretch for 30-60 seconds per arm.
Dumbbell Shrugs 3 Sets of 12-15 Reps Stand upright with a dumbbell in each hand.
(Pyramid Sets)
Let the weight stretch your traps, then shrug the weight up and back,
contracting your traps.
Hold the contraction briefly, then lower the dumbbells back to the starting position.
Pyramid up in weight so you fail in the 12-15 rep range on the final set.
Rotation b
Push Workout - b
Exercise Sets & Reps Guidance
Incline Barbell Press 3-4 Sets of 5-8 Reps Set the bench to a 45-degree incline.
(Pyramid Sets)
Lower the bar slowly, feeling a solid stretch in your pecs, then explode up and flex your
upper chest.
Keep your form clean and controlled.
Pyramid up in weight so you fail in the 5-8 rep range on the final set.

Seated Machine Chest 1 Rest Pause Set Use any available chest machine.
Press 12-15 Reps Total
(Rest Pause Set) Drive the weight forward and feel your chest contracting at the top.
Hold briefly, then lower the weight with control.
Perform in rest-pause fashion: after warming up, select a weight you'll fail with 3 times.
Do 3 sets to failure with 15 deep breaths between each set. Aim for 12-15 total reps
across all sets.

Incline Bench Cable 3 Sets of 12-15 Reps Here, the focus is on really targeting and isolating the upper pecs.
Fly’s (Pyramid Sets)
Set the bench to a 45-degree incline.
Grab a D-handle in each hand and lie on the bench.
Feel your chest stretching out, then push your hands up and together, flexing your
upper chest. Hold briefly, then control the weight back down.
Pyramid up in weight to fail in the 12-15 rep range on the final set.

Extreme Chest 1 Set of 30-60 Secs At the end of your chest workout, set the bench to a 30-degree incline and grab slightly
Stretch
heavier dumbbells than you would for flies.
Lower the dumbbells as far as you can to stretch your chest deeply, holding the position
without moving the dumbbells. Hold for 30-60 seconds.
Dumbbell Side Lateral 3 Sets of 10-12 Reps With this exercise, our focus is on working our side delts and driving as much blood into
Raises (Pyramid Sets)
them as we can.
Stand straight with a dumbbell in each hand. Raise the dumbbells to your sides,
focusing on flexing your side delts. Hold the contraction briefly, then lower the
dumbbells back down with control. Keep your form clean and controlled. Pyramid up in
weight to fail within the 10-12 rep range on the final set.

Seated Hammer 3 Sets of 5-8 Reps We want to take full advantage of the extra control and range of motion we get from
Strength Shoulder (Pyramid Sets)
Press (Last Set, Double using this machine.
Drop Set) Press the weight up until you feel a hard contraction in your front delts.
Control the descent, feeling the stretch in your front delts. Keep your form controlled.
Pyramid up in weight to fail within the 5-8 rep range, then immediately do a double drop
set.

Seated Machine Side 3 Sets of 12-15 Reps Our focus is to flood as much blood as we can into our side delts. We want our form to
Laterals (Pyramid Sets)
be clean and controlled.
Use the side lateral machine to target your side delts. Raise the weight to your side,
squeeze the side delts, then control the weight back down. Pyramid up in weight to fail
within the 12-15 rep range on the final set.

Extreme Shoulder 1 Set of 30-60 Secs Perform this at the end of your shoulder workout.
Stretch
Use a decline bench nearby.
Grab the ankle supports, place your feet in front, and bend your knees as if sitting in the
air.
Bend your arms and roll your shoulders forward and down until you feel a deep stretch
in your shoulders.Hold for 30-60 seconds.

Straight Bar Triceps 3 Sets of 10-12 Reps For the straight bar pushdowns, pull the weight down to feel a stretch in your triceps.
Pushdowns
S/S Push the weight down, contracting your triceps as hard as you can. Hold briefly, then
Lower Pully Rope 3 Sets of 8-10 Reps return the weight to the starting position. Perform for 10-12 reps.
Triceps Extensions
(Pyramid Sets)
For the lower pulley rope triceps extensions, use the rope attachment with the cable set
to the lowest setting. Feel the stretch in your triceps at the bottom, then push the
weight up, flexing your triceps hard. Hold the contraction briefly, then control the weight
back down. Perform for 8-10 reps.
Focus on clean, controlled form and using the muscles throughout each rep. Pyramid up
in weight to fail within the target rep ranges.
Close Grip Barbell 3 Sets of 5-8 Reps With this exercise, we want to work our triceps hard. Hold the barbell with a closer than
Press (Pyramid Sets)
normal grip. Lower the bar to your lower chest/sternum, feeling a deep but comfortable
1 Set of 12-15 Reps
stretch in your triceps. Push the weight up, flexing the triceps hard. Pyramid up in
(Rep Out Set)
weight to fail within the 5-8 rep range on the final set. After failure, rest briefly, then do a
lighter set, aiming to fail in the 12-15 rep range.
Note: Fail in the 5-8 rep range first, then in the 12-15 range.

Extreme Triceps 1 Set of 30-60 At the end of your triceps workout, grab a dumbbell and lift it overhead with one arm.
Stretch Secs/Per Arm
Lower it behind your head, mimicking a single-arm triceps extension. Once you reach
the deepest point, hold that position and really FEEL the stretch
Perform for 30-60 seconds per arm.
LEG Workout - b
Exercise Sets & Reps Guidance
Prone Leg Curls 3-4 Sets of 12-15 Focus on working the hamstrings. When performing this exercise, it’s best to imagine
Reps
performing a biceps curl, but instead with our hamstrings.
(Pyramid Sets)
Start by feeling the stretch in your hamstrings. Pull the weight up, contracting your
hamstrings hard. Hold the contraction briefly, then lower the weight back down with
control. Keep your form clean and controlled. Pyramid up in weight so that by your final
set, you fail within the 12-15 rep range.

Romanian Deadlifts 3-4 Sets of 5-8 Reps With this exercise, our focus/goal is on working our hamstrings and glutes.
(Pyramid Sets)
Start standing with the barbell in hand. Lower the bar down to shin level, pushing your
1 Set of 12-15 Reps
hips back as you go, keeping tension on your hamstrings and glutes. Once you reach
(Rep Out Set)
shin level, pull the weight back up, contracting your hamstrings and glutes HARD. Keep
your form clean and controlled. Pyramid up in weight so that by your final set, you fail in
the 5-8 rep range, then do a lighter set to fail within 12-15 reps.
Note: Fail in the 5-8 rep range first, then 12-15 reps.

Extreme Hamstring 1 Set of 30-60 At the end of your hamstring workout, use a rack and barbell or a smith machine.
Stretch Secs/Per Leg
Set the bar to hip height. Place one ankle on the bar, keeping your leg straight, press
down until you reach the largest possible stretch.

Barbell Front Squats 3 Sets of 8-10 Reps Before attacking this exercise, we want to spend a few moments stretching and
(Pyramid Sets)
warming up properly, to ensure that we are ready for this exercise.
Squat down to at least parallel or below, then explode up and flex your quads as much
as possible. Although this is a compound exercise, we want our focus to be clean,
controlled and targeted towards working the quads. Pyramid up in weight to fail within
the 8-10 rep range by your final set.
Leg Press 1 Rest Pause Set Use a vertical or plate-loaded leg press. Place your feet in the middle of the platform,
15-20 Reps Total
shoulder-width or slightly wider. Control the weight down until your knees touch your
stomach. Then, explode up, flexing your legs at the top. Keep your form clean and
controlled. After warming up, perform a rest-pause set:
1. First set to failure.
2. Take 15 deep breaths.
3. Second set to failure.
4. Take 15 deep breaths.
5. Final set to failure, hitting failure 3 times in short succession.

Split Squats 3 Sets of 12-15 With this exercise, our focus is on working the overall legs/glutes.
Reps/Per Leg
(Pyramid Sets) Do NOT elevate your rear leg. Start in a lunge/squat position, not too far into either -
something inbetween. Using a barbell or dumbbells, squat down until your knee
touches the floor, then squat back up. Keep your rear leg’s heel elevated throughout the
movement . Pyramid up in weight so that by your final set, you fail within the 12-15 rep
range.

Extreme Quad Stretch 1 Set of 30-60 Perform this at the end of your quad workout. Using a decline bench, rest one ankle on
Secs/Per Leg
the supports with your leg tucked behind you and the other foot on the floor. Push your
hips back and lower your knee to stretch each quad deeply.
Hold for 30-60 seconds per leg.
Pull Workout - b
Exercise Sets & Reps Guidance
Machine Lat 3-4 Sets of 8-10 Use any available lat pulldown machine (e.g., diverging or hammer strength).
Pulldowns Reps (Pyramid
Sets) FThe focus with this exercise is to open up the back, stretching out the lats as much as
we can before pulling the weight down and contacting the lats as hard as we can. Keep
your form clean and controlled. Pyramid up in weight so that by your final set, you fail in
the 8-10 rep range.

Pendlay Rows 3-4 Sets of 5-8 Reps With this exercise, our goal/focus is on working our lats.
(Pyramid Sets)
Start with the barbell on the ground, keeping your torso parallel to the ground.
1 Set of 12-15 Reps
Grip the barbell with a shoulder-width grip and row it up to the middle of your stomach.
(Rep Out Set)
Feel your back contract, then lower the bar back down, briefly pausing before the next
rep. Keep your form clean and controlled. Pyramid up in weight so that by your final set,
you fail in the 5-8 rep range. Afterward, take a few moments rest and perform a lighter
set, aiming to fail in the 12-15 rep range.

Chest Supported 3 Sets of 8-10 Reps With this exercise, our goal is to really work the lats.
Dumbbell Rows (Pyramid Sets)
Set the bench to an incline and rest your chest at the top. Let your arms hang and feel
your lats stretch. Row the weight back until you feel your lats contract, then hold briefly
before lowering the weight back down. Keep your form clean and controlled. Pyramid
up in weight so that by your final set, you fail in the 8-10 rep range.

Weighted Chin Ups 3 Sets of 8-10 Reps Use a neutral grip while hanging from the chin-up bar. Pull yourself up, aiming to
(Pyramid Sets)
contract the lats at the top. Once at the top, feel the back contraction, then lower back
down to feel a stretch in the lats. Keep your form clean and controlled. Pyramid up in
weight so that by your final set, you fail in the 8-10 rep range.

Extreme Lat Stretch 1 Set of 30-60 Secs At the end of your back workout, hang from a pull-up bar with hands shoulder-width
apart. Add weight if you can do it easily with just bodyweight. Hold for 30-60 seconds.
Standing Cable Rear 3 Sets of 12-15 Standing Cable Rear Delt Flies
Delt Flies S/S Chest Reps/Per Exercise
Supported Rear Delt (Pyramid Sets) With this exercise, our goal is on working and isolating our rear delts.
Laterals Use dual cable pulleys set higher than you. Grab opposite cables (right arm, left cable,
left arm, right cable). Take a few steps back to feel tension building up in your rear delts.
Pull the weight back and out to the side, feeling the rear delts contracting, then hold
briefly. Control the weight back to the starting position.
Chest Supported Rear Delt Laterals
Set your bench to an incline where your chest rests and your arms hang down. Pull the
weight back and out to the side until you feel your rear delts contract, then control the
weight back down.
Pyramid up in weight for both exercises, reaching failure in the 12-15 rep range on the
final set.

Cable Curls 3 Sets of 10-12 Reps Use a straight or EZ curl bar attachment. First, feel the stretch in your biceps at the
(Pyramid Sets)
(Last Set, Double bottom. Curl the weight up with control, squeezing and flexing the biceps at the top.
Drop Set) Hold this for a second, then control the weight down.
Pyramid up in weight, reaching failure in the 10-12 rep range on your last set, followed
immediately by a double drop set.

Incline Curls 3 Sets of 10-12 For incline curls, set the bench one increment below your shoulder press incline.
S/S Reps/Per Exercise
Alternate Arm (Pyramid Sets) Let your arms hang, stretching your biceps. Then, with your shoulders/upper back
Dumbbell Hammer pinned back, curl the weight up with control until you feel a hard contraction in your
Curls
biceps. Hold it briefly before controlling the weight down to the starting position.

Alternate arm dumbbell hammer curls: With this exercise, our goal is on working the
outer head of each individual biceps. Hold a dumbbell in each hand, and curl one
dumbbell up and slightly across your body without swinging. Hold at the top for 1-2
seconds before lowering the weight with control. Repeat for the opposite arm. Do 10-12
reps per arm.
We want our form to be clean and controlled across each exercise.
Pyramid up in weight for both exercises, reaching failure in the 10-12 rep range on your
last set.

Extreme Biceps 1 Set of 30-60 At the end of your biceps workout, grab a vertical bar with one hand. Keep the arm
Stretch Secs/Per Arm
straight and rotate your shoulder away from your body until you feel a deep stretch in
your biceps. Hold this stretch for 30-60 seconds per arm.
Barbell Shrugs 3 Sets of 5-8 Reps Stand with the barbell in your hands. Shrug your shoulders up and back, contracting
(Pyramid Sets)
your traps hard. Hold the contraction briefly, then lower the barbell back down with
control.
Keep your form clean and controlled throughout.
Pyramid up in weight, reaching failure in the 5-8 rep range on the final set.
CLOSING WORDS

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