Descending Pyramid
General
Advanced
Barbell
Plan Details
The Descending Pyramid routine by benchavez7530 is a 3 day workout plan. It is an advanced level plan to achieve general fitness goals.
Descending pyramid reps i.e. 1st set 8 reps 2nd set 10 reps 3rd set 12 reps 4th set 14 reps Weight gets lighter with each set. Only increase weight for progressive overload when reps are one more than the beginning range for all sets.
Routine detail
Day 1
Chest and Tricep
Est. 67 min
8 exercises
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Ab Crunch
2 Sets x 25 Reps
Treadmill Running
1 Set
Day 2
Legs and Shoulders
Est. 68 min
8 exercises
Barbell Deep Squat
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 25 Reps
Treadmill Running
1 Set
Day 3
Back and Biceps
Est. 68 min
8 exercises
Barbell Bent-Over Row
4 Sets x 8 Reps
Machine Assisted Pull-Up
4 Sets x 8 Reps
Barbell One-Arm Row
4 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Weight Plate Hand Squeeze
2 Sets x 25 Reps
Treadmill Running
1 Set
