An OCRADDICT’s 7 Day Workout Routine

Routine 2 – Pyramid Workout (4 week workout):

Pyramid workouts are designed to fatigue the muscle. Pyramids can be either ascending or descending in rep count. The general idea here is to increase weight and decrease reps. Ascending pyramids are geared towards strength gains. It is very important to make sure you don’t bring the muscle to failure in your first few sets… these are warm-up sets and the real muscle work is the last sets. Additionally, ascending pyramids don’t typically provide any “bulk” gains, primarily strength oriented.

Day 1

 

Standard Bench Press – 4 sets @ 5/4/3/10 – See Percentage Charge for more details
Dumbell Shoulder Press – 4 sets @ 10 reps
Behind-the-neck press – 4 sets @ 10 reps
Cuban Press – 4 sets @ 10 reps
Tricep Dips – 4 sets @ 10 reps
Lateral Raise – 4 sets @ 12 reps
Lateral Raise, Front Raise, Rear-delt Flye, Overhead Press* – 4 sets @ 8 reps

* Perform all three movements back to back, then rest for 60 seconds

Day 2

Weighted Pullup – 4 sets @ 5/4/3/10 – See Percentage Charge for more details
Dumbbell Single-arm Row– 4 sets @ 10 reps
Body-weight Row – 4 sets @ 10 reps
Incline Dumbbell Curl – 4 sets @ 10 reps
Zottman Curl, Cross-body Curl, Pronated Curl* – 4 sets @ 8 reps

* Perform all three movements back to back, then rest for 60 seconds

Day 3 Cardio – Same as Routine 1

Day 4

Incline Dumbell Bench Press (Dropsets)* – 4 sets @ 6+6
Dumbbell Bech Drop (3 inclines)** – 4 sets @ 6+6+6
Cable Flye (high to low) – 4 sets @ 10 reps
Close-grip Bench Press – 4 sets @ 10 reps
Triceps Pushdown, Triceps Dip, Narrow-hands Pushup*** – 4 sets @ 8 reps

* Perform the exercise then immediately grab a heavier weight and repeat
** Start on a steep incline, perform 6 reps, reduce incline; perform another six, then go flat for the final six reps
*** Perform all three movements back to back, then rest for 60 seconds

Day 5 Cardio – Same as Routine 1

Day 6 Cardio – Same as Routine 1

Day 7 Cardio – Same as Routine 1

One of the things you may see is a glaring hole in my routine, in any of them really; and it is the lack of any great “legs” day. Over the years, one I have integrated various leg routines into my workouts to discover that they only inhibited my movements and flexibility in my primary sport TAEKWONDO. While legs are important, integrating a strenuous leg routine into my workouts just didn’t work for me.