An instructional inteview with Martin Smith

WTU: Martin on the following routines how many sets do you take to failure?

Martin: Failure depends on each person differently.  Some argue that stopping short works best for them and others like to hit failure on most sets and even beyond using forced reps.  I would suggest that Beginners never actually reach failure.  Intermediates hit failure on last set for each exercise per bodypart.  As for the more advanced, maybe 1 or 2 sets per exercise and go past failure occasionally on one exercise per workout.

WTU: How do you know when to increase the weights you are using?

Martin: As for increments, I would suggest that if that once they can do the given number of sets for the given number of reps of a given exercise, it's time to increase the weight.  The reps are not set in stone, merely a guide as to ranges I feel have worked for me.  For example, one might attempt to bench 200x8x3, but they would probably achieve 200x8 200x8 200x6.  Once it becomes 200x8 200x8 200x8, it would be time to move up.  If the first set sees the lifter falling short of the desired reps, it's too heavy and weight should be removed.

WTU: I see you have a pyramid style routine. How does the pyramid work?

Martin: For the pyramid sets in the last routine, I've listed 4x12-6.  The first set you perform 12 reps with a weight that you could do around 15 reps, second set you perform 10 reps with a weight that you could do around 12 reps with, third set you perform 8 reps with a weight that you could just make 8 reps with, the final set you increase the weight again and try to go for 6 reps with a weight that would stop you at 4 or 5 reps (assist from spotter to get desired number).  This should only be for the more experience lifter.
 
 

Starting out - 2-3 times per week

Chinups 2x10
Bench Press 2x10
Shoulder Press 2x10
Barbell Curls 2x10
Lying Tricep Exts 2x10
Squats 2x15
Abs(any) 1x15
 

Double Split
Lower Intermediate - 2-4 times per week
Great for people who can only workout in short sessions

Workout 1 - Chest Shoulders Tri's
Bench Press 3x8
Incline Dumbell Press 2x8
Shoulder Press 3x8
Upright Rows 2x8 or Side raises 2x12
Lying Tricep Exts 2x10
Ab Crunches 2x15

Workout 2 - Legs Back Bi's
Squat 2x15
Stiff legged Deadlifts 2x8
Chinups 2x10
T-Bar Rows 3x6
Bicep Curls 2x10
Knee Raises 2x15

3 way split
Upper Intermediate - 3 (or 4) times per week
 

Workout 1 - Chest & Arms
Incline Bench Press 3x8
Dips 3x8
Flat Bench Flyes 2x12
Pullovers 2x10
Standing EZ Bar Exts 3x10
Tricep Cable Pushdowns 3x10
Bicep Curls 3x10
Dumbell Hammer Curls 3x10

Workout 2 - Back & Shoulders
Wide grip Chinups 3x10
V-Grip Pulldowns 2x10
Barbell Rows 3x10
Seated Cable Rows 2x10
Standing Shoulder Press 3x10
Side Raises 2x12
Rear Raise (optional) 2x12

Workout 3 - Legs

Squats 4x10
Leg Press 2x12
Leg Exts 2x15
Stiff legged Deadlifts 2x8
Leg Curls 2x12
Calf Raises(any) 3x15
Abs(any) 3x10
 

And finally............
This was my last Bodybuilding routine which produced some good results. I used a mixture of freeweights and cables to hit the muscles in different ways
Not recommended for those starting out.

Sets marked with "*" are pyramid sets.

Monday - Legs

Leg Exts 2x15
Squats 4x12-6*
Machine Hack Squats 3x10-6*
Leg Curls 3x10
Standing Single Leg Curls 2x15
Standing Calf Raises 2x15
Seated Calf raises 2x8
Abs(any) 3x10

Tuesday - Chest & Biceps

Flat BB Bench 4x10-6*
Incline DB Bench 3x10-6*
Cable Crossovers 3x10
Pullovers 2x10
Barbell Curls 3x10
Dumbell Hammer Curls 3x10
Cable concentration Curls 2x12

Thursday - Back

Wide Grip Chins 3x8
V Grip Pulldowns 3x10
Barbell Rows 3x10-5*
T-Bar or Seated Rows 3x10-5*
Rear Delt Raises 3x12

Friday - Shoulders & Triceps

Barbell Front Press 3x10-5*
Dumbell Press 3x10
Dumbell Side Raises 2x12 (both sides at the same time)
Cable Side Raises 2x12 (one arm at a time)
Close Grip Bench or Dips 3x10-6*
Seated Tricep Extensions 2x10
Flat EZ Bar Tricep Extensions 2x10
Pulley Pushdowns 3x12