Workout #5 Reps/Triangle Pyramid

Day 1

Chest ------
DB Incline 10, 2 x 8-10,6,6, 2 x 8-10
Reps 1 and 2 are warm-ups, reps 4 and 5 are heavy, last 2 sets go down in weight
DB Bench 10,8,6,8,10
Incline Fly 12,10,12

Shoulders ------
Upright Row 10,8,6,6,10
Front Cable Lateral Fly 3 x 8-10
DB Rear Fly 3 x 8-10

Triceps -----
Close Grip Bench 10,8,6,6,8
Db Tricep Press 3 x 8-10

Day 2

Back -----
Straight Leg Deadlift 10, 2 x 8-10,6,6, 2 x 8-10
Pull-ups Wide Grip 30 total with weight
Hammer Row 10,8,6,6,6

Biceps -----
Barbell Curls 15,10,5,5,5
Machine French Curls 3 or 4 sets of 7-10
Incline Bench Hammer Curl 2 x 10-12
Reverse Cable Curls 2 x 10-12

Forearm -----
Forearm bench curls 3 x 16
Forearm Reverse Curls 3 x 16

Abs -----

1) Cable Crunches 3 x 8-12
Crunches 3 x 12
Laying Leg Raises 3 x 12-15
Reverse Crunches 3 x 12

2) Barbell Twists 3 x 8-12
Bike Crunches 3 x 12
Hand Over Head Crunches 3 x 12-15
Hip Raises 3 x 8

3) Sit-Ups 3 x 12-15
V-Ups 3 x 12-15
Cross-Over Crunches 3 x 12
Reverse Crunches 3 x 12

4) Russian Twists 3 x 12-15
AB Crunch Machine 3 x 10-12
Crunches w/legs on Swiss Ball 3 x 12-15