ROCK-SOLID BASIC ROUTINE
(FROM IRONMAN MAGAZINE OCTOBER 1999)
The following is an excellent program from "Mass Training Tactics". You
can purchase this book through Ironman
Magazine
DONE BY STEVE HOLMAN
POWER PYRAMID PROGRAM
Monday/Thursday
Quads
Squats 3*10,8,6
Sissy Squats or Leg Extensions 1*8-12
Hamstrings
Stiff-Legged Deadlifts 3*15,12,9
Leg Curls 1*8-12
Calves
Donkey Calf Raises 2*12-20
One-Leg Calf Raises 1*12-20
Chest
Bench Presses 3*10,8,6
Incline Flyes 1*8-12
Triceps
Lying Triceps Extensions 3*10,8,6
Tuesday/Friday
Back
Front Chins or Pulldowns 3*10,8,6
Barbell Pullovers 3*10,8,6
Bent-Over Barbell Rows 3*10,8,6
Bent-Arm bent Over Lateral Raises 1*8-12
Delts
Military Presses 3*10,8,6
Lateral Raises 1*8-12
Biceps
Barbell Curls 3*10,8,6
Forearms and Brachialis
Reverse Curls 2*8-12
Abs
Crunches 2*12-20
Hanging Kneeups 1*max
**THE WORKOUTS ABOVE DON'T INCLUDE WARMUP SETS. DO ONE TO TWO WARMUP SETS W/50%
OF YOUR WORK WEIGHT ON EACH EXERCISE YOU PYRAMID. REMEMBER, A WARM MUSCLE CONTRACTS
MORE EFFICIENTLY THAT A COLD MUSCLE.
**ANY EXERCISE FOR 3 SETS OF DECREASING REPS IS A POWER PYRAMID, SO ADD WEIGHT ON EACH
SUCCESSIVE SET. THE WEIGHTS SHOULD TAKE YOU CLOSE TO FAILURE, SO WHENEVER YOU CAN GET
12 REPS ON THE 1ST WORK SET OF A POWER PYRAMID, UP THE WEIGHT ON ALL 3 SETS AT YOUR
NEXT WORKOUT.
**FEEL FREE TO INCORPORATE INTENSITY TECHNIQUES LIKE 1 1/4 REPS, BUT DON'T ABUSE THEM.
IF YOU START FEELING OVERTRAINED, CUT BACK ON YOUR USE OF THEM. INTENSITY TECHNIQUES
WILL PROBABLY WORK BEST ON THE ISOLATION EXERICSES.
**TAKE IN EXTRA CALORIES, BUT DON'T GET FAT.
**STRIVE FOR STRENGTH AND POWER, AND SIZE WILL FOLLOW.
for any more question about this program, e-mail Steve Holman
