shapeshifting

A BRUTAL 5 Day Bodybuilding 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
 Chest Workout - A
Exercise Sets & Reps Guidance
Low Incline Smith 3 Sets of 5-8 Reps The goal here is to flood the upper chest with as much blood as we can.
Machine Press
2 Sets of 8-12 Reps Set the bench to a slight incline (30-35 degrees MAX).
(Pyramid Sets) Align the bar with your upper chest/clavicles.
Lower it as deep as comfortable for a stretch, then press up to contract the upper pecs.
Keep form clean and controlled.
Pyramid up in weight, reaching failure at 5-8 reps on the final set.
Then pyramid down, hitting failure at 8-12 reps on each set.

Hammer Strength 1 Rest Pause Set Focus on isolating the lower chest.
Decline Machine 12-15 Reps Total
Chest Press (Rest Pause Set) Push the weight forward until you feel a strong contraction, then control the weight back
for a deep, comfortable stretch. Keep form clean and controlled.
Perform in rest-pause style:
after warming up, choose a weight you'll fail with 3 times.
First set to failure, then take 15 deep breaths.
Second set to failure, then take 15 deep breaths.
Final set to failure, aiming for a total of 12-15 reps across the 3 sets.

Low Incline Dumbbell 3 Sets of 12-15 Reps Set the bench to a very low incline, just one increment higher than flat press.
Flies (Pyramid Sets)
Hold a dumbbell in each hand, pressed and locked above.
Focus on isolating the upper-inner pecs.
Lower the weights with control until you feel a deep, comfortable stretch,
then press up, aiming to flex the chest hard.
Hold the contraction briefly before continuing.
Keep form clean and controlled.
Pyramid up in weight, reaching failure in the 12-15 rep range on the final set.

Weighted Dips 3 Sets of 8-10 Reps Focus on controlling the descent, getting a deep stretch in the pecs, then explode up
(Pyramid Sets)
and flex the pecs as hard as possible.
Keep form clean and controlled, focusing only on the pecs.
Pyramid up in weight, reaching failure in the 8-10 rep range on the final set.
 LEG Workout - A
Exercise Sets & Reps Guidance
Seated Leg Curls 3-4 Sets of 12-15 The focus is on getting as much blood as possible into the hamstrings.
Reps
(Pyramid Sets) Contract the muscle as hard as you can on every rep. Push the weight down, squeeze
(Last Set, Double
Drop Set) the hamstrings, then control the weight back up.
Keep form clean and controlled, feeling the hamstrings do all the work.
Pyramid up in weight, reaching failure in the 12-15 rep range on the final set,
then immediately do a double drop set.

Barbell Squats 3-4 Sets of 5-8 Reps Before starting, spend a few moments stretching and warming up properly.
(Pyramid Sets)
Squat to at least parallel or below, then explode up and flex the quads as much as
1 Set of 15-20 Reps
possible.
(Rep Out Set)
Focus on clean, controlled form, targeting the quads.
Pyramid up in weight, reaching failure in the 5-8 rep range on the final set.
After failing at 5-8 reps, rest briefly and then do a lighter set,
aiming to fail in the 15-20 rep range.
*Note: Fail in the 5-8 rep range first, then in the 15-20 rep range.

Hack Squats 3 Sets of 8-10 Reps With the hack squat, our focus is on working the quads with a machine which not only
(Pyramid Sets)
(Last Set, Double allows us to overload the muscle but take the muscle through a long range of motion.
Drop Set) In the hack squat machine, squat as deep as possible, really utilizing the extra range of
motion the machine provides.
After reaching the bottom, explode up, flexing your legs at the top before squatting back
down. Keep form clean and controlled across all sets. Pyramid up in weight, reaching
failure in the 8-10 rep range on the final set, then immediately do a double drop set.

Single Leg, Leg 3 Sets of 12-15 Focus on isolating and contracting each quad as hard as possible.
Extensions Reps/Per Leg
(Pyramid Sets) Once seated, use one leg to push the weight up until you feel a strong contraction. Hold
a the top for 2-3 seconds, then lower the weight back down with control.
Keep form clean and controlled across all sets. Pyramid up in weight, reaching failure in
the 12-15 rep range on the final set.

Paused Stiff Legged 3 Sets of 8-10 Reps Focus on working the hamstrings.
Dumbbell Deadlifts (Pyramid Sets)
Holding a dumbbell in each hand, lower the weight as deep as comfortably possible.
Once fully stretched, pause for 2-3 seconds, then pull up, flexing the hamstrings.
Keep form clean and controlled across all sets. Pyramid up in weight,
reaching failure in the 8-10 rep range on the final set.
 Back & REAR DELT
WORKOUT - A
Exercise Sets & Reps Guidance
Close Grip Lat 3-4 Sets of 8-10 Start with close grip lat pulldowns using two separate D handles, T-bar row handles, or
Pulldowns Reps (Pyramid Sets)
the MAG close grip.
Focus on feeling your lats stretch at the top. Once stretched, pull the weight down,
aiming to feel a hard contraction in the back.
Pause for a second, then control the weight back up.
Keep form clean and controlled across all sets.
Pyramid up in weight, reaching failure in the 8-10 rep range on the final set.

Conventional 3-4 Sets of 5-8 Reps The goal is to add mass, size, and strength to the back, lower body, and posterior chain.
Deadlifts (Pyramid Sets)
Use a conventional stance and grip.
1 Set of 15-20 Reps
Once gripped and aligned, explode off the ground and pull the weight up quickly.
(Rep Out Set)
Lock out at the top, then CONTROL the barbell back down.
Avoid dropping the bar hastily, as this offers no benefit in your training.
Keep form clean and controlled throughout. Pyramid up in weight, reaching failure in the
5-8 rep range on the final set. After failing in the 5-8 range, rest briefly, then perform a
lighter set, aiming to fail in the 15-20 rep range.
*Note: Fail in the 5-8 rep range first, then in the 15-20 rep range.

Seated Cable Rows 1 Rest Pause Set Focus on isolating and working the lats. Use either two separate D-handles, a T-bar row
15-20 Reps Total
(Rest Pause Set) handle, or the close grip MAG attachment.
Once seated, row the weight back until you feel a hard contraction in your lats. Hold for
1-2 seconds, then control the weight back, aiming to feel the lats stretch.
Keep form clean and controlled across all sets.
Perform in rest-pause fashion: after warming up, choose a weight you’ll fail with 3
times.
First set to failure, then take 15 deep breaths.
Second set to failure, then take 15 deep breaths.
Final set to failure, aiming for 15-20 total reps across the 3 sets.

Single Arm Straight 3 Sets of 12-15 Focus on isolating each individual lat.
Arm Rope Pulldowns Reps/Per Arm
(Pyramid Sets) Use a single D-handle or rope attachment.
Once in position, really feel the lat stretching. Then, pull the weight down and toward
you, aiming for a hard contraction in the lat. Hold the contraction for 2 seconds before
controlling the weight back to the starting position.
Keep form clean and controlled across all sets.
Pyramid up in weight, reaching failure in the 12-15 rep range on the final set.
Chest Supported Rear 3 Sets of 15-20 Reps Focus on driving blood into the rear delts.
Delt Laterals
2 Sets of 20-30 Reps Chose an incline that allows your chest to rest on the bench and arms to hang
(Pyramid Sets) comfortably.
With your elbows slightly bent, lift your arms out to the side until you feel the rear delts
contract, then control the weight back down.
Keep form clean and controlled across all sets.
Pyramid up in weight, reaching failure in the 15-20 rep range on the final set. After
reaching failure at 15-20 reps, pyramid down in weight, aiming to hit failure in the 20-
30 rep range.

Standing Cable Rear 3 Sets of 15-20 Reps Focus on isolating the rear delts.
Delt Fly’s (Pyramid Sets)
Use a dual cable pulley set higher than you, grabbing the opposite cable with each hand
(right arm, left cable; left arm, right cable).
Take a few steps back to feel tension in your rear delts. Pull the weight back, aiming for
a hard contraction in the rear delts. Hold briefly, then control the weight back to the
starting position.
Keep form clean and controlled across all sets.
Pyramid up in weight, reaching failure in the 15-20 rep range on the final set.
 shoulders & traps
workout - A
Exercise Sets & Reps Guidance
Standing Machine 1 Rest Pause Set of Focus on working the side delts.
Side Laterals 15-20 Reps Total
(Rest Pause Sets) With your elbows slightly bent, lift your arms out to the side until you feel a strong
contraction in the side delts. Hold it for 1-2 seconds, then lower the weight back down
with control.
Keep form clean and controlled.
Once warmed up, execute in rest-pause fashion. Perform 3 sets to failure in quick
succession. Rest 15 seconds between each set, using the same weight for all sets. The
aim is to accumulate a total of 15-20 reps!
Smith Machine 3-4 Sets of 5-8 Reps Here we want to focus on isolating the front delts more effectively than we could with
Shoulder Press (Pyramid Sets)
free weights.
1 Set of 12-15 Reps
Seated and in position, lower the bar with control until you feel a comfortable stretch in
(Rep Out Set)
the front delts. Once you feel the stretch, push the weight up, flexing the front delts as
much as possible.
Keep form clean and controlled.
Pyramid up in weight so that by the final set, you fail in the 5-8 rep range.
After failure in the 5-8 range, rest briefly and perform a lighter set, aiming to fail within
the 12-15 rep range.

Partial Dumbbell Side 3 Sets of 15-20 Reps Partial Dumbbell Side Laterals:
Laterals
S/S Focus on working the side delts through a shortened range of motion. Stand with a
Cable Upright Rows 3 Sets of 10-12 Reps dumbbell in each hand, as if doing a normal side lateral raise. Raise the dumbbells only
(Pyramid Sets)
¼ of the range of motion, keeping constant tension on the muscle. Feel the side delts
flex and burn on each rep, do not let the weight touch your legs. Perform sets of 15-20
reps.
Cable Upright Rows:
Focus on isolating the front delts. Use a straight or EZ bar cable attachment. Pull the
weight up with control until you feel a hard contraction in the front delts, then control
the weight back down. Perform sets of 10-12 reps.
Pyramid up in weight for both exercises so that by the final set, you hit failure within the
target rep ranges.
Dumbbell Shrugs 3 Sets of 12-15 Reps Stand upright with a dumbbell in each hand. Let the weight pull your traps down,
(Pyramid Sets)
(Last Set, Double stretching them. Shrug the dumbbells up and back, feeling a hard contraction in your
Drop Set) traps. Hold briefly, then lower the dumbbells back down.
Pyramid up in weight across sets so that by the final set, you fail in the 12-15 rep range,
then immediately do a double drop set.
 arm Workout - A
Exercise Sets & Reps Guidance
D-Handle Triceps 3-4 Sets of 10-12 Grab two separate D handles and lean into the cable stack, feeling a deep, comfortable
Pushdowns Reps
(Pyramid Sets) stretch in your triceps. Push the weight down with control, aiming for a hard contraction
(Last Set, Double in the triceps. Hold briefly, then control the weight back to the starting position.
Drop Set)
Keep your form clean and controlled, focusing on engaging the triceps throughout each
set. Pyramid up in weight so that by your final set, you fail in the 10-12 rep range, then
immediately go into a double drop set.

Close Grip Barbell 3-4 Sets of 5-8 Reps Hold the barbell with a closer-than-normal grip. Lower the bar to your lower
Press (Pyramid Sets)
1 Set of 15-20 Reps chest/sternum, feeling a deep, but comfortable stretch in your triceps. Push the weight
(Rep Out Set) up, aiming to flex the triceps hard.
Pyramid up in weight so that by your final set, you fail in the 5-8 rep range.
Afterward, rest briefly, then perform a lighter set aiming to fail in the 15-20 rep range.
*Note: Fail in the 5-8 rep range first, then in the 15-20 rep range.

Single Arm Behind 3 Sets of 8-10 Isolate and work each arm. Focus on getting a solid, deep stretch in the triceps, then
The Head Dumbbell Reps/Per Arm
Triceps Extensions (Pyramid Sets) press the weight up, squeezing the triceps hard. Control the weight back down, feeling
the stretch again.
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 Reverse 3 Sets of 12-15 Isolate each tricep using a single D-handle with a reverse grip.
Grip Triceps Reps/Per Arm
Pushdowns (Pyramid Sets) Push the weight down, aiming for a hard contraction in the triceps.
Hold the contraction briefly, then control the weight back up to the starting position.
Keep your form clean and controlled.
Pyramid up in weight so that by your final set, you fail within the 12-15 rep range.
Single Arm Cable 3 Sets of 10-12 With this exercise, the focus is on isolating each bicep.
Curls Reps/Per Arm
Fully extend your arm to stretch the biceps, then curl the weight up, squeezing hard.
2 Sets of 12-15
Keep the upper arm still at all times.
Reps/Per Arm
(Pyramid Sets) Maintain clean, controlled form.
Pyramid up in weight until failure at 10-12 reps.
After your heaviest set, pyramid down, aiming for failure between 12-15 reps.

EZ Bar Curls 1 Rest Pause Set of Here, our focus is on working the biceps and driving blood into the muscle.
15-20 Reps Total
(Rest Pause Sets) Stand upright with the bar in hand. Curl the weight up with control, avoiding swinging or
leg drive, until you feel a hard bicep contraction. Hold briefly, then lower to the starting
position.
Perform this exercise in rest-pause fashion after warming up.
Hit failure on the first set, rest 15 seconds.
Perform a second set to failure, rest 15 seconds.
Perform a final set to failure, still using the same weight.

Incline Curls S/S 3 Sets of 10-12 Incline Curls

Barbell Drag Curls Reps/Per Exercise
(Pyramid Sets) Our focus on isolating the biceps.
Set the bench to a slight incline, lower than for a shoulder press. Let your arms hang,
feeling a biceps stretch. With shoulders and upper back pinned, curl the weight up until
you feel a hard contraction. Hold briefly, then lower to the start.
Barbell Drag Curls
Focus on working the outer biceps head.
Keep upper arms pinned back. Curl the weight up, keeping the bar close to your body at
all times, almost touching. Hold the contraction for 1-2 seconds at the top, then lower
with control.
Form should be clean and controlled throughout. Pyramid up in weight until the final set
reaches failure at 10-12 reps.
Rotation b
 Chest Workout - b
Exercise Sets & Reps Guidance
Flat Dumbbell Bench 3-4 Sets of 5-8 Reps
Before starting, spend time warming up and stretching to ensure your body is ready for
Press (Pyramid Sets)
the weights. While this is a compound movement, I want you to maintain full range of
1 Set of 12-15 Reps
(Rep Out Set) motion and control throughout the set. Lower the dumbbells slowly, feeling a solid
stretch in your chest, then explode up and contract the chest hard at the top. Utilize the
extra range of motion the dumbbells provide.
Pyramid up in weight so that by your final set, you fail in the 5-8 rep range. After failure
in the 5-8 rep range, rest briefly and perform a lighter set, aiming to fail within the 12-15
rep range.
Note: fail in the 5-8 rep range first, then the 12-15 rep range after.

Plate Loaded Hammer 3 Sets of 8-10 Reps The focus of this exercise is on working the upper chest. Once seated in the chest press
Strength Incline Chest (Pyramid Sets)
Press machine, push the weight forward and lock yourself into position. Then, control the
weight back towards you, lowering it until you feel a comfortable stretch in your chest.
Push the weight up, aiming for a strong contraction in your chest.
Maintain clean and controlled form throughout each set. Pyramid up in weight so that by
your final set, you fail within the 8-10 rep range.

Seated Pec Dec Fly’s 3 Sets of 15-20 Reps Our focus is to work the pecs, aiming to fill them with as much blood as possible.
(Pyramid Sets)
(Last Set, Double Adjust the seat height so that the upper/middle chest is taking on most of the load.
Drop Set) Begin by feeling your pecs stretch, then push your hands together, ensuring a hard flex
and contraction in your chest. Hold the contraction briefly before controlling the weight
back to the starting position.
Maintain clean and controlled form throughout each set. Pyramid up in weight so that by
your final set, you fail within the 15-20 rep range, then immediately follow up with a
double drop set.

Paused Incline 3 Sets of 8-10 Reps With this exercise, our focus is on working the upper chest.
Dumbbell Press (Pyramid Sets)
Set your bench to a MAX incline of 45 degrees. Start by holding the dumbbells above
you. Lower the dumbbells with control toward your upper chest until you feel a deep
stretch. Hold the stretch for 1-2 seconds before explosively pressing the dumbbells
back to the starting position with control.
Maintain clean and controlled form throughout each set. Pyramid up in weight so that by
your final set, you fail within the 8-10 rep range.
 LEG Workout - b
Exercise Sets & Reps Guidance
Prone Leg Curls 1 Rest Pause Set of With this exercise, our focus is on working the hamstrings.
15-20 Reps Total
(Rest Pause Sets) Imagine performing a biceps curl, but with your hamstrings. Start by feeling a deep
stretch in the hamstring, then pull the weight up until you feel a strong contraction. Hold
the contraction briefly before controlling the weight back to the starting position.
Maintain clean, controlled form throughout each set. Once warmed up, execute this
exercise in rest-pause fashion. Perform the first set to failure, rest for 15 seconds, then
perform a second set to failure. Rest another 15 seconds, and complete the final set to
failure, all with the same weight.

Romanian Deadlifts 3-4 Sets of 5-8 Reps The goal of this exercise is to target the hamstrings and glutes. Start by standing
(Pyramid Sets)
1 Set of 12-15 Reps upright, holding the barbell in your hands. Slowly lower the bar down to around your
(Rep Out Set) shins, pushing your hips back and allowing your shoulders to move in front of the bar.
This will increase tension on your hamstrings and glutes. Once the bar reaches shin
level, return to the starting position, focusing on contracting your hamstrings and glutes
as you rise.
Keep your form clean and controlled throughout each set. Pyramid up in weight, aiming
to fail within the 5-8 rep range by your final set. After reaching failure in that range, take
a short rest and then perform a lighter set, aiming to fail within the 12-15 rep range.
Note: Fail in the 5-8 rep range first, then fail in the 12-15 rep range afterward.

Leg Press 3 Sets of 12-15 Reps For this exercise, use either a vertical or plate-loaded leg press machine. Begin by
(Pyramid Sets)
(Last Set, Double setting the machine up and placing your feet in the middle of the platform, around
Drop Set) shoulder-width or slightly wider. Control the weight as you lower it, bringing your knees
down toward your stomach. Once you reach that position, explode up, fully extending
your legs and flexing your quads at the top.Maintain a clean and controlled form
throughout each set. Pyramid up in weight so that by your final set, you reach failure in
the 12-15 rep range. After reaching failure, immediately perform a double drop set.

Pendulum Squats 3 Sets of 8-10 Reps The focus of this exercise is on working the quads. Take full advantage of the extra
(Pyramid Sets)
control and range of motion provided by the pendulum squat machine. Once in position,
squat down as deep as the machine allows. Aim to reach the deepest point possible,
then explode up, fully extending your legs and flexing your quads hard at the top.
Maintain clean and controlled form throughout each set. Pyramid up in weight so that by
your final set, you reach failure within the 8-10 rep range.
Weighted Walking 3 Sets of 10-12 The focus of this exercise is on working each individual quad. Step forward with one leg,
Lunges Reps/Per Leg
(Pyramid Sets) feeling the stretch in the quad as you lunge. Then, push yourself up, flexing the
opposing quad as you rise.
Keep your form clean and controlled throughout each set. Pyramid up in weight across
each set, aiming to reach failure within the 10-12 rep range on your final set.
 Back & REAR DELT
WORKOUT - B
Exercise Sets & Reps Guidance
Machine Lat 3-4 Sets of 8-10 Reps Starting off the workout with machine lat pulldowns, we’ll use whichever machine is
Pulldowns (Pyramid Sets) available (diverging lat pulldowns, Hammer Strength, etc.). The focus of this exercise is
to fully open up the back, stretching the lats as much as possible before pulling the
weight down, aiming to contract the lats as hard as possible.
Keep your form clean and controlled across each set. Pyramid up in weight with each
set, so that by your final set, you reach failure within the 8-10 rep range.

Barbell Rows 3-4 Sets of 5-8 Reps Before starting this movement, take a few moments to warm up and stretch to ensure
(Pyramid Sets)
your back is prepared for this compound exercise.
1 Set of 12-15 Reps
The focus of this exercise is to contract the back as much as possible. Row the weight
(Rep Out Set)
up with control, driving the elbows back as far as you can to really squeeze the lats.
Keep your form clean and controlled—although this is a compound movement, make
sure the back is doing the work.
Pyramid up in weight, so that by your final set, you reach failure within the 5-8 rep
range. After failing in the 5-8 rep range, take a few moments rest and then attack a
lighter set, aiming to fail in the 12-15 rep range.
Note: Fail in the 5-8 rep range first, and then fail in the 12-15 rep range after.

Single Arm Hammer 3 Sets of 8-10 With this exercise, our focus is on working the lower lats. Once seated and in position,
Strength Low Rows Reps/PerArm
(Pyramid Sets) use a single arm to pull the weight back slightly, feeling the tension in your lat. From
(Last Set, Double Drop here, pull the weight back, aiming to achieve a hard contraction in the lat. Once you feel
Set)
that contraction, hold it for 1-2 seconds before controlling the weight back to the
starting position. Keep your form clean and controlled across each set. Pyramid up in
weight so that by your final set, you fail within the 8-10 rep range, then immediately
perform a double drop set.
Weighted Pull Ups 3 Sets of 8-10 Reps
With this exercise, our focus is on working the lats. Use a shoulder-width or wider grip
(Pyramid Sets)
when performing this exercise. Once you're in position, hanging from the pull-up bar,
pull yourself up, aiming to feel a contraction in your lats as you reach the top. Once at
the top, feel your back contract, then lower yourself back down to the starting position,
stretching your lats fully.
Keep your form clean and controlled across each set. Pyramid up in weight so that by
your final set, you fail within the 8-10 rep range.
Seated Pec Dec Rear 3 Sets of 12-15 Seated Pec Dec Rear Laterals: With this exercise, our goal is to target the rear delts
Laterals Reps/Per Exercise
S/S (Pyramid Sets) and pump them with as much blood as possible. Once seated and in position, push the
Cable Face Pulls weight back, focusing on feeling the rear delts squeeze and contract. Once you feel the
contraction, hold it briefly and then control the weight back to the starting position.
Cable Face Pulls: This movement focuses on contracting and squeezing the rear delts.
Extend your arms to stretch the rear delts, then pull your arms back, contracting the
rear delts as hard as possible. We want our form to be clean and controlled across both
exercises. Pyramid up in weight so that by your final set, you fail within the 12-15 rep
range.
 shoulders & traps
workout - b
Exercise Sets & Reps Guidance
Dumbbell Side 3-4 Sets of 10-12 With this exercise, our focus is on working the side delts and driving as much blood as
Lateral Raises Reps
(Pyramid Sets) possible into them. Stand tall with a dumbbell in each hand by your sides. With control,
(Last Set, Double
raise the dumbbells out to the sides, aiming to flex your side delts as hard as you can.
Drop Set)
Once you feel the contraction, hold it briefly before lowering the weights back down to
the starting position.
We want our form to be clean and controlled across each rep and set. Pyramid up in
weight so that by your final set, you fail within the 10-12 rep range and then go
immediately into a double drop set.

Seated Hammer 3-4 Sets of 5-8 Reps With this exercise, our focus is on working the front delts. Using the hammer strength
Strength Shoulder (Pyramid Sets)
Press 1 Set of 12-15 Reps machine, we want to take full advantage of the extra control and range of motion it
(Rep Out Set) offers over free weights. Once seated and in position, press the weight up until you feel
a hard contraction in your front delts. Control the weights on the way back down, aiming
to feel a deep stretch in your front delts.
Keep your form clean and controlled throughout each set. Pyramid up in weight so that
by your final set, you fail within the 5-8 rep range. After failing in the 5-8 rep range, rest
briefly and then attack a lighter set, aiming to fail in the 12-15 rep range.
Note: We want to fail in the 5-8 rep range first, then in the 12-15 rep range after.

Seated Dumbbell 3 Sets of 8-10 Reps With this exercise, our focus is on working the front delts while using the dumbbells for
Shoulder Press (Pyramid Sets)
extra control. Once in position, hold the dumbbells at the sides of your head, around
jaw/ear level. From here, push the dumbbells up until you feel your front delts
contracting. Once you feel that contraction, bring the dumbbells back down to the
starting position with control.
Keep your form clean and controlled throughout each set. Pyramid up in weight across
each set, so that by your final set, you fail within the 8-10 rep range.

Single Arm Cable 2-3 Sets of 10-12

With this exercise, our focus is on working the side delts and flooding as much blood as
Side Laterals Reps/Per Arm
2 Sets of 12-15 we can into them.Start by setting the cable pulley to the lowest position and attaching a
Reps/Per Arm D-handle. Stand at a 90° angle to the cable stack. From here, raise your arm out to the
(Pyramid Sets)
side, aiming to feel the side delt flex HARD at the top of the movement. Once you feel
the contraction, hold it briefly before controlling the weight back down to the starting
position.
Keep your form clean and controlled across each set, really focusing on feeling the side
delts working. Pyramid up in weight so that by your final set, you fail within the 10-12
rep range. Once you’ve reached the heaviest weight for 10-12 reps, pyramid back down
in weight, aiming to fail within the 12-15 rep range.
Barbell Shrugs 3 Sets of 5-8 Reps With this exercise, our focus is on working the traps. Start by standing with a barbell in
(Pyramid Sets)
(Last Set, Double your hands, maintaining a firm grip. Shrug your shoulders up and back, aiming to really
Drop Set) feel your traps contracting hard. Once you feel the contraction, hold it briefly before
lowering the barbell back down to the starting position with control. Keep your form
clean and controlled throughout each set. Pyramid up in weight so that by your final set,
you fail in the 5-8 rep range. Then, go immediately into a double drop set.
 arm Workout - b
Exercise Sets & Reps Guidance
Rope Triceps 3-4 Sets of 10-12 Rope Triceps Pushdowns
Pushdowns Reps/Per Exercise
S/S (Pyramid Sets) With this exercise, the focus is on working the triceps. Start by feeling a stretch in the
Machine Curls (Last Set, Double triceps. Then, push the weight down, squeezing the triceps as much as possible. Pull
Drop Set)
the ropes apart to intensify the contraction. Hold the contraction briefly before
controlling the weight back up.
Machine Curls
With this exercise, the goal is to flood the biceps with as much blood as possible.
Use a seated preacher curl machine or a seated curl machine. Stretch the biceps, curl
the weight up, and squeeze the biceps hard.
Keep the form clean and controlled.
Pyramid up in weight so that by the final set, you fail within the 10-12 rep range, then
do a double drop set for both exercises.

Lower Pully Rope 3 Sets of 8-10 Reps Lower Pulley Rope Triceps Extensions
Triceps Extensions
S/S Here, the focus is on working the long head of the triceps. Use a rope attachment with
Cable Reverse Curls 3 Sets of 10-12 Reps
(Pyramid Sets) the cable set to the lowest height. Start by feeling the triceps stretch at the bottom.
Push the weight up, flexing the triceps hard. Hold the contraction briefly, then control
the weight back down. Aim for sets of 8-10 reps.
Cable Reverse Curls
Use an EZ bar or straight bar cable attachment with a reverse grip. Curl the weight up
until you feel a hard contraction in your biceps. Hold it briefly, then lower the weight
with control. Aim for sets of 10-12 reps.
Keep the form clean and controlled.
Pyramid up in weight for each exercise, so by the final set, you fail within the target rep
range.

Seated Machine 3 Sets of 8-10 Reps Seated Machine Triceps Dips

Triceps Dips
S/S With this exercise, our goal is to work the triceps and really add that 3D thick look. Use
Alternate Arm 3 Sets of 10-12
Reps/Per Arm the seated triceps dip machine. Press the weight down slightly to engage and stretch
Dumbbell Curls
(Pyramid Sets) the triceps. Then, push the weight down, flexing the triceps hard. Hold the contraction
briefly before controlling the weight back up. Aim for sets of 8-10 reps.
Alternate Arm Dumbbell Curls
With this exercise, we want to focus on maximum contraction. Curl the weight up with
control and supinate your wrists at the top to deepen the contraction.
Aim for sets of 10-12 reps per arm.
Keep the form clean and controlled.
Pyramid up in weight, so by the final set, you fail within the target rep range.
Incline EZ Bar Skull 3 Sets of 8-10 Reps Incline EZ Bar Skull Crushers
Crushers
S/S With this, our aim is to work our triceps, especially our long head. Lower the bar with
Spider Curls 3 Sets of 10-12 Reps
control until you feel a stretch in your triceps. Push the bar up, flexing the triceps hard.
(Pyramid Sets)
Tip: Hang your head off the bench for an extra stretch.
Aim for sets of 8-10 reps.
Spider Curls
Set the bench to an incline, resting your chest and letting your arms hang down. Feel the
stretch in your biceps, then curl the weight up to contract the biceps. Hold the
contraction briefly, then lower the weight.
Aim for sets of 10-12 reps.
Keep your form clean and controlled.
Pyramid up in weight, so by the final set, you fail within the target rep range.
CLOSING WORDS

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