Alright, last building phase workout. This will be the last three weeks before I start the cutting phase. The workout will be a 5 day split one muscle group per day. The first two exercises will be 4 set pyramids 12,10,8,6 with 90sec rest between sets. The next 4 exercises will be done as compound/super sets 3x6-10 with 60sec rest between compound/super sets.
Chest Day:
Pyramids:
Flat DB Press
DB Fly
Compound Set 1:
SB Pushup
Cable Fly
Compound Set 2:
Incline DB Press
Dips
Back Day:
Pyramids:
Asst. Pull ups
Bent Over Row
Compound Set 1:
DB Row
Close Grip Pull Down
Compound Set 2:
Cable Lat Cross Pull
Wide Grip Row
Leg Day:
Pyramids:
Dead Lift
Squats
Super Set 1:
Calf Ext.
Leg Press
Super Set 2:
Quad Ext.
Hamstring Curls
Shoulder Day:
Pyramids:
DB Press
Lateral Raise
Compound Set 1:
Upright Row
Front Raises
Compound Set 2:
Shrug
Rear Delt Raises
Arms Day:
Pyramids:
Barbell Bicep Curl
Strait Bar Ext.
Super Set 1:
DB Preach Curl
DB Tricep Kickback
Super Set 2:
Hammer Curl
Rev Grip Cable Ext.