Workouts for gym

Workout courtesy of Eddy Campbell - Gold’s Gym Regional Fitness Director in Dallas, TX, Oklahoma and New Orleans, LA

1. Incline Bench Press
Directions: Follow a reverse pyramid on this exercise. Start heavy with a very high intensity. Then, after each set, decrease the weight and rest time, and increase the reps.

Set 1: 4 reps with 120-second rest
Set 2: 7 reps with 90-second rest
Set 3: 10 reps with 60-second rest
Set 4: 13 reps

2. Straight Bar Push Downs
Directions: Follow a traditional pyramid scheme—but model the final set as a drop set.

Set 1: 12 reps with 35-second rest
Set 2: 10 reps with 35-second rest
Set 3: 8 reps followed by a 20-pound drop in weight for 8 more reps, followed by another 20-pound drop and 8 more reps

3. Tri Set: Arnold Press/Lateral Raise/French Press
Directions: Complete 3 sets of each exercise, increasing the weight after each set, using this rep range below.

Set 1: 12 reps with 45-second rest
Set 2: 10 reps with 45-second rest
Set 3: 8 reps

4. Tri Set: Chest Fly/Dumbbell Bench Press/Rope Push Downs
Directions: Rest after all three exercises are complete for 20 seconds (or just long enough to change the weight that you will use), then repeat the three exercises with set number two. Rest another 20 seconds then finish the final drop set.

Chest Fly
Directions: Perform 10 reps on all 3 sets—but model the final set as a drop set.
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps followed by a 10-pound drop in weight for 10 additional reps
Dumbbell Bench Press
Directions: Maximum effort will be placed on the dumbbell bench press; again, model the final set as a drop set.
Set 1: 12 reps
Set 2: 10 reps
Set 3: 8 reps followed by a 20-pound drop in weight for 8 additional reps, and (if possible) drop weight another 20 pounds and rep until failure
Rope Push Downs
Directions: Perform 10 reps on all 3 sets—but model the final set as a drop set
Set 1: 10 reps