Gym workouts periodization

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Pull-ups 4X 6-12
Barbell Rows 1X15 (warm-up) + 4X 6-12
Cable Rows 1X15 (warm-up) + 3X 6-12
Bent-over rows 3X 6-12
Dumbbell Shrugs 1X15 (warm-up) + 3X 6-12
Deadlift 2X15(warm-up) 3X 6-12

Chest
Incline barbell bench press 2X15-20 (warm-up) + 4X 6-12
Incline dumbbell press 1X15 (warm-up) + 4X 6-12
Incline dumbbell fly 1X15 (warm-up) + 3X 6-12
Decline dumbbell fly 1X15(warm-up) + 3X 6-12

Shoulders
military press 2X15 (warm-up) + 4X 6-12
dumbbell shoulder press 1X15 (warm-up) + 3X 6-12
lateral raises 1X15 (warm-up) + 4X 6-12
rear delt rises 1X15 (warm-up) + 4X 6-12

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Periodization
I think that disputes about the best way to elaborate gym workout routines will never stop. Not long ago all bodybuilders trained monotonously throughout the whole year; now they use so-called periodization system. This gym workout technique was adopted from professional sport and its main idea is the following: when you reach your overload limit and basic weights can’t be increased furthermore you need to reduce your working loads abruptly (Back-Cycling) in order your organism recover and rest. After this you start climbing your power ‘mountain’ once again. It was found out that such wavy intensity variations buff muscle mass and strength much more effective than the previous monotonous workout programs.

So, periodization is a step cycling of an athlete’s workout intensity and workout volumes to achieve maximum amounts of muscle mass and strength… Each cycle presupposes moving from low volumes and high intensity to high volumes and low intensity. A typical gym workout cycle includes three phases: strength training, hypertrophy phase and ‘drying’.

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