Soulforged666
VIP
sarhanovic
SoufianeBenrahma
KarolinaZacpalova
VIP
3PuttPar
AlexssanderMello
johannes.b.svensson
AnthonyDelgado3
lap122
Standard drop set




Information
Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced

Tags :


Description

Standard - Pyramid down

Monday
Chest, triceps & abs
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Cardio

Indoor Cycling
5 min
-
-
Progress Chart

Chest

Dumbbell Incline Bench Press
10 sec
8
4
Progress Chart

Chest

Dumbbell Decline Fly
10 sec
8
4
Progress Chart

Chest

Dumbbell Fly
10 sec
8
4
Progress Chart

Chest

Dumbbell Bench Press
10 sec
8
4
Progress Chart

Chest

Cable Mid Chest Crossovers
10 sec
10
4
Progress Chart

Abs

Cable Rope Crunch
10 sec
10
4
Progress Chart

Chest

Dumbbell Incline Fly
10 sec
8
4
Progress Chart

Chest

Barbell Bench Press
10 sec
8
4
Progress Chart

Chest

Barbell Incline Bench Press
10 sec
10
4
Progress Chart

Chest

Dumbbell Decline Bench Press
10 sec
8
4
Progress Chart

Chest

Cable Inner Chest Press
10 sec
8
4
Progress Chart

Chest

Cable Lower Chest Raise
10 sec
8
4
Progress Chart

Chest

Bench Press Machine
10 sec
10
4
Progress Chart

Chest

Machine Incline Chest Press
10 sec
10
4
Progress Chart

Chest

Butterfly
10 sec
8
4
Progress Chart

Triceps

Barbell Close Grip Bench Press
10 sec
10
4
Progress Chart

Machine Assisted Dip
10 sec
10
4
Progress Chart

Triceps

Dumbbell Lying Supine Two Arm Triceps Extension
10 sec
10
4
Progress Chart

Triceps

Dumbbell Lying Triceps Extension
10 sec
10
4
Progress Chart

Abs

Flat Bench Lying Leg Raise
10 sec
8
4
Progress Chart

Abs

Seated Bench Leg Raise
10 sec
10
4
Progress Chart

Chest

Push Up
10 sec
10
4
Progress Chart

Dumbbell Standing One Arm Triceps Extension
10 sec
10
8
Progress Chart

Triceps

Dumbbell behind the head triceps extensions
10 sec
10
4
Progress Chart

Triceps

Machine Triceps Extension
10 sec
8
4
Progress Chart

Abs

Dumbbell Tricep Kickback
10 sec
10
8
Progress Chart

Triceps

Cable One Arm Tricep Extension
10 sec
10
8
Progress Chart

Abs

Sit Up
10 sec
10
4
Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension
10 sec
10
8
Progress Chart

Triceps

Cable Rope Triceps Pushdown
10 sec
10
4
Progress Chart

Triceps

Cable Rope High Pulley Overhead Tricep Extension
10 sec
10
4
Progress Chart

Abs

Ab Crunch Machine
10 sec
10
4
Progress Chart

Abs

Hanging Leg Raise
10 sec
10
4
Progress Chart

Abs

Side, in between & front situp bench
0 sec
10
5
Progress Chart

Indoor Cycling
20 min
-
-
Progress Chart

Chest

Chest stretch
0 sec
-
1
Progress Chart

Triceps

Triceps stretch
0 sec
-
1
Progress Chart

Abs

Ab stretch
0 sec
-
1
Progress Chart

Cardio

Road Cycling
5 min
-
-
Progress Chart

Tuesday
Back & biceps
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Cardio

Indoor Cycling
5 min
-
-
Progress Chart

Back

Barbell Deadlift
10 sec
8
4
Progress Chart

Back

Barbell Bent Over Two Arm Row
10 sec
10
4
Progress Chart

Back

Barbell Bent Over Row
10 sec
10
4
Progress Chart

Back

Machine Reverse T Bar Row
10 sec
10
4
Progress Chart

Back

Cable Rear Pulldown (Wide Grip)
10 sec
10
4
Progress Chart

Back

Wide Grip Lat Pulldown
10 sec
8
4
Progress Chart

Back

Narrow Grip Lat Pull Down
10 sec
10
4
Progress Chart

Abs

Flat Bench Lying Leg Raise
10 sec
10
4
Progress Chart

Back

Cable Seated Row
10 sec
8
4
Progress Chart

Abs

Sit Up
10 sec
10
4
Progress Chart

Back

Chin Up
10 sec
10
4
Progress Chart

Back

Dumbbell Incline Bench Two Arm Row
10 sec
10
4
Progress Chart

Back

Machine Assisted Pull Up
10 sec
10
4
Progress Chart

Hyperextensions With No Bench
10 sec
10
4
Progress Chart

Dumbbell One Arm Row
10 sec
10
8
Progress Chart

Back

Pull Ups
10 sec
10
4
Progress Chart

Back

Close Grip Front Lat Pulldown
10 sec
8
4
Progress Chart

Inverted Row
10 sec
10
4
Progress Chart

Back

Dumbbell Bent Over Row
10 sec
8
4
Progress Chart

Cable Straight Arm Push Down
10 sec
10
4
Progress Chart

Back

Seated Machine Row
10 sec
8
4
Progress Chart

Back

Leverage Machine High Row
10 sec
8
4
Progress Chart

Back

Cable Rope Lat Pull Down
10 sec
8
4
Progress Chart

Back

Hyperextensions - Back Extensions
30 sec
8
4
Progress Chart

Abs

Side, in between & front situp bench
0 sec
10
5
Progress Chart

Biceps

Dumbbell Bicep Curl
10 sec
10
4
Progress Chart

Biceps

Cable Overhead Curl
10 sec
8
4
Progress Chart

Biceps

Cable Pulldown Bicep Curl
10 sec
10
4
Progress Chart

Biceps

Dumbbell Incline Bench Curl
10 sec
9
4
Progress Chart

Biceps

Cable Rope Hammer Curls
10 sec
10
4
Progress Chart

Biceps

Bicep Curl Machine
10 sec
10
4
Progress Chart

Biceps

Dumbbell Mixed Curl
10 sec
8
8
Progress Chart

Abs

Machine Ab Crunch
10 sec
10
4
Progress Chart

Abs

Cable Rope Crunch
10 sec
10
4
Progress Chart

Abs

Seated Bench Leg Raise
10 sec
10
4
Progress Chart

Cardio

Indoor Cycling
20 min
-
-
Progress Chart

Biceps

Biceps stretch
0 sec
-
1
Progress Chart

Back

Back stretch
0 sec
-
1
Progress Chart

Abs

Ab stretch
0 sec
-
1
Progress Chart

Thursday
Shoulders & forearm
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Cardio

Indoor Cycling
5 min
-
-
Progress Chart

Cardio

Walking
5 min
-
-
Progress Chart

Shoulders

Dumbbell Shoulder Press
10 sec
8
4
Progress Chart

Shoulders

Dumbbell Seated Bent Over Reverse Fly
10 sec
8
4
Progress Chart

Shoulders

Dumbbell Seated Front Raise
10 sec
8
4
Progress Chart

Shoulders

Dumbbell Front Raise
10 sec
10
4
Progress Chart

Shoulders

Dumbbell Upright Row
10 sec
8
4
Progress Chart

Shoulders

Cable Up Right Row
10 sec
10
4
Progress Chart

Shoulders

Machine Shoulder Press
10 sec
8
4
Progress Chart

Shoulders

Cable Seated Shoulder Press
10 sec
8
4
Progress Chart

Shoulders

Smith Machine Shoulder Press Behind the Neck
10 sec
8
4
Progress Chart

Shoulders

Dumbbell Reverse Flyes
10 sec
8
4
Progress Chart

Shoulders

Machine Deltoid Raise
10 sec
8
4
Progress Chart

Shoulders

Barbell Snatch Shrug
10 sec
14
2
Progress Chart

Machine Reverse Flyes
10 sec
10
4
Progress Chart

Shoulders

Barbell Snatch Shrug Behind Thr Back
10 sec
14
2
Progress Chart

Shoulders

Cable One Arm Lateral Raise
10 sec
8
8
Progress Chart

Shoulders

Cable Reverse Fly
10 sec
8
4
Progress Chart

Shoulders

Smith Machine Shrug
10 sec
12
4
Progress Chart

Abs

Sit Up
10 sec
10
4
Progress Chart

Shoulders

Machine Shoulder Press
10 sec
10
4
Progress Chart

Shoulders

Barbell Standing Military Press
10 sec
8
4
Progress Chart

Shoulders

Dumbbell Shoulder Shrug
10 sec
10
4
Progress Chart

Forearms

Barbell Behind The Back Wrist Curl
10 sec
12
2
Progress Chart

Forearms

Barbell Front Wrist Curl
10 sec
10
2
Progress Chart

Shoulders

Cable Front Raise
10 sec
10
4
Progress Chart

Abs

Ab Crunch Machine
10 sec
10
4
Progress Chart

Abs

Side, in between & front situp bench
0 sec
10
5
Progress Chart

Abs

Flat Bench Lying Leg Raise
10 sec
10
4
Progress Chart

Abs

Seated Bench Leg Raise
10 sec
10
4
Progress Chart

Abs

Barbell Press Sit Up
10 sec
10
4
Progress Chart

Abs

Cable Crunch
10 sec
10
4
Progress Chart

Rowing
5 min
-
-
Progress Chart

Cardio

Indoor Cycling
15 min
-
-
Progress Chart

Shoulders

Shoulder stretch
0 sec
-
1
Progress Chart

Forearms

Forearm stretch
0 sec
-
1
Progress Chart

Abs

Ab stretch
60 sec
-
1
Progress Chart

Cardio

Road Cycling
5 min
-
-
Progress Chart

ANY
Extras
 
Muscle
Exercise Name
Timer
Reps
Sets
Track

Cardio

Step Machine
5 min
-
-
Progress Chart

Cardio

Walking
5 min
-
-
Progress Chart

Cardio

Rowing
5 min
-
-
Progress Chart

Cardio

Elliptical Training
5 min
-
-
Progress Chart

Cardio

Indoor Cycling
5 min
-
-
Progress Chart

Abs

Cable Crunch
10 sec
12
4
Progress Chart

Abs

Side, in between & front situp bench
0 sec
10
5
Progress Chart

Abs

Decline Crunch
10 sec
10
4
Progress Chart

Abs

Parallel Bar Leg Raise
10 sec
10
4
Progress Chart

Abs

Seated Bench Leg Raise
10 sec
10
4
Progress Chart

Abs

Sit Up
10 sec
10
4
Progress Chart

Back

Hyperextensions - Back Extensions
30 sec
8
4
Progress Chart

Back

Hyperextensions With No Bench
30 sec
8
4
Progress Chart

Upper Legs

Leg Extensions
30 sec
8
4
Progress Chart

Abs

Flat Bench Lying Leg Raise
30 sec
8
4
Progress Chart

Abs

Seated Bench Leg Raise
10 sec
10
4
Progress Chart

Abs

Side, in between & front situp bench
0 sec
10
5
Progress Chart

Abs

Barbell Press Sit Up
10 sec
10
4
Progress Chart

Biceps

Cable Rope Hammer Curls
10 sec
8
4
Progress Chart

Triceps

Cable Rope Overhead Triceps Extension
10 sec
8
4
Progress Chart

Forearms

Barbell Behind The Back Wrist Curl
10 sec
12
2
Progress Chart

Forearms

Barbell Front Wrist Curl
10 sec
12
2
Progress Chart

Forearms

Dumbbell Seated Palms Up One Arm Wrist Curl
10 sec
10
4
Progress Chart

Lower Legs

Standing Calf Raises
10 sec
10
4
Progress Chart

Forearms

Dumbbell Seated Palms Down One Arm Wrist Curl
10 sec
10
4
Progress Chart

Lower Legs

Calf Press On Leg Press
0 sec
10
3
Progress Chart

Abs

Machine Ab Crunch
10 sec
10
4
Progress Chart

Lower Legs

Front Calf Press On Legpress Machine
0 sec
10
3
Progress Chart

Cardio

Recumbent Bike
5 min
-
-
Progress Chart

Biceps

Biceps stretch
60 sec
-
1
Progress Chart

Upper Legs

Leg stretch
10 sec
-
1
Progress Chart

Forearms

Forearm stretch
10 sec
-
1
Progress Chart

Back

Back stretch
10 sec
-
1
Progress Chart

Abs

Ab stretch
10 sec
-
1
Progress Chart

Cardio

Mindfulness Meditation
10 min
-
-
Progress Chart

Cardio

Indoor Cycling
20 min
-
-
Progress Chart

Cardio

Indoor Cycling
10 min
-
-
Progress Chart

Cardio

Indoor Cycling
10 min
-
-
Progress Chart

Cardio

Road Cycling
5 min
-
-
Progress Chart

Cardio

Walking
10 min
-
-
Progress Chart