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JDemsar Pyramid Style Routine
General
Advanced
Machine strength
Plan Details
The JDemsar Pyramid Style Routine routine by shaq015 is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Day 1
Push A
Est. 50 min
4 exercises
Barbell Incline Bench Press
6 Sets x 5 Reps
Barbell Bench Press
6 Sets x 5 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
cable chest press
4 Sets x 15 Reps
Day 2
Pull B
Est. 52 min
4 exercises
Weighted Pull-Up
6 Sets x 5 Reps
Barbell Bent-Over Row
6 Sets x 5 Reps
Cable Standing Curl
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Day 3
Shoulders and Arms
Est. 75 min
5 exercises
Barbell Hang Clean Below the Knees
6 Sets x 5 Reps
Barbell Military Press
6 Sets x 5 Reps
EZ Bar Curl
6 Sets x 5 Reps
Weighted Tricep Dip
6 Sets x 5 Reps
Exercise Dome Push-Up
4 Sets x 15 Reps
Day 4
Legs and Lower Back
Est. 63 min
5 exercises
Machine Leg Press
6 Sets x 5 Reps
Calf Press On Leg Press
6 Sets x 5 Reps
Barbell Deadlift
6 Sets x 5 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Day 5
Push B
Est. 41 min
4 exercises
Dumbbell Incline Bench Press
6 Sets x 5 Reps
Dumbbell Bench Press
6 Sets x 5 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 12 Reps
Machine Fly
4 Sets x 15 Reps
Day 6
Pull B
Est. 52 min
4 exercises
Chin-Up with Knee Raise
6 Sets x 5 Reps
Cable Seated Row
6 Sets x 5 Reps
Dumbbell Alternating Incline Curl
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Day 7
Whole Body
Est. 72 min
9 exercises
Dumbbell Alternating Bicep Curl
3 Sets x 15 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
3 Sets x 15 Reps
Machine Calf Press
3 Sets x 15 Reps
Machine Bench Press
3 Sets x 15 Reps
Leverage Machine High Row
3 Sets x 15 Reps
