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Reverse pyramid workout routine As i explained earlier, i use (click to read that article, it’s important) training system in my workout routine. I am currently doing 2 compound moves for every large muscles group, plus one additional ‘one weight super sets’. For minor muscle groups, i am trying to go as compound as i can in two exercises, plus one additional  super set exercise. One weight super set means you are using certain weight to hit 10-15 reps in first set, then you rest 10-15 secs, do another 3-5 reps, and repeat that 5 times. It causes max fibers recruitment.   Three exercises per muscle group My workout plan is Monday: Legs/Shoulders, Wednesday: Chest/Biceps, Friday: Back/Triceps I choose compound moves from these exercises: Chest: Incline bench/dumbbell press, Flat bench/dumbbell press, weighted dips (cannot use this in my gym 🙁� but excellent exercise overall). For super sets i use machines,   (click to open video in new tab) is my favorite super set exercise. Back:Deadlift, Weighted pull ups/chin ups (also can’t do these in my gym 🙁� ), barbell/dumbbell row, t-bar row. For super set exercise you can use any machines or cable moves, your choice. Shoulders: Military press, standing or sitting, both behind and in front of neck, dumbbell press, dumbbell raises. Super set exercise – lateral raises, any of rear delts exercise (important for that rounded 3D shoulders look) Legs: Squats variations (narrow, normal, wide), Leg press, Walking lunges (dumbbell or bar), Romanian deadlift. Super set exercise – leg extensions,  hamstring curls… (do whatever you want). Biceps: Scott curls, Standing barbell curls (grip variations), Dumbbell curls Super set exercise – cable biceps movements, sitting dumbbell curls… Triceps: Close grip bench press, Skull crushers (my favorite), Close grip dips (weighted if you can), Bench dips Super set exercise – Triceps extensions, close grip push-ups…   Go heavy in your first set in every exercise Do this set with 85% of yourone rep max weight. You should be able to do 4-6 reps, so you keep intensity high. Strive for personal records. If you lifted 225 pounds 4 times this week, next time strive for 5 reps. That’s how progress is made, progressive overload. Once you reach 6 reps in your heaviest set, remember to add 5-10 pounds next week. In your second and third set, lower the weight by 10-15% each time, and don’t go crazy, just try to get one more rep then in previous set. That’s how you get your training volume. Rest full 3 minutes between sets. This way you don’t cause too much stress to your body, and you are able to completely recover after each training session. Every week you will come motivated, well rested, and ready to beat previous week performance. I tried to go heavy in all my working sets, all sets with 85% of my one rep max. It is not sustainable, in my first set i could do 6, but in second one i couldn’t repeat that performance. After few weeks of pushing hard in every set, i feltexhausted, i just needed a rest… You just have to find optimal intensity and volume, to ensure progressing from week to week, and not feel tired all the time.   Track your records You have to track your records  if you want this to go easy, you cannot remember how many reps you did last week… I use phone to track my records, it is so easy. Just type reps and weight from first (heaviest sets) in every exercise. Here is an example: Incline bench press 240 lbs – 5 reps Flat bench press 240 lbs – 5 reps … Sometimes you won’t be able to get one whole rep more than  previous week. Try to type in your impressions, like ” 5 reps, the last one was very heavy, almost couldn’t done it”. So when you come next week and hit that exercise again, you will be able to do 5 reps again, but the last one won’t be so draining and hard, try to  type that in also. After months and years of progressing, you can’t expect to add more reps and weight each and every week. That’s not impossible. Small, baby stepsare just equally important when it comes to progress. When you come next week to workout, look at previous record and try to beat it. Simple as that. Progress guaranteed. If you have any questions, feel free to comment. Hope i helped you with this program, because it is very simple and effective.     Related articles: