To do PYRAMIDS!!! Get it?
In working out, a pyramid is a 5 set sequence where you start at high reps, work your way to the top with low reps and then back up. So an example would be 16 - 12 - 6 - 12 - 16. So today we are going to be doing 6 different pyramid exercises. 2 for each major muscle group of the upper body. We are ignoring lower body today and tomorrow due to a race I have Sunday. However, come Monday, we will be doing an exclusive lower body day to bring it back with a vengeance. In between the pyramids, we are going to through in some rowing to work the aerobic system.
** Rest 20 seconds between each set in the pyramid. Actively recover with the rowing machine. Run if you do not have a row machine **
1. Bench Press (15, 10, 5, 10, 15)
- Row -
2. Shoulder Press (15, 10, 5, 10, 15)
- Row -
3. Pull-ups or Lat Pull Downs (15, 10, 5, 10, 15)
- Row -
4. Incline Bench Press (15, 10, 5, 10, 15)
- Row -
5. Iron Cross Shoulder Raises (15, 10, 5, 10, 15)
- Row -
6. Bent Over Rows (15, 10, 5, 10, 15)
7. 20 Burpees
Have fun in Egypt haha
In working out, a pyramid is a 5 set sequence where you start at high reps, work your way to the top with low reps and then back up. So an example would be 16 - 12 - 6 - 12 - 16. So today we are going to be doing 6 different pyramid exercises. 2 for each major muscle group of the upper body. We are ignoring lower body today and tomorrow due to a race I have Sunday. However, come Monday, we will be doing an exclusive lower body day to bring it back with a vengeance. In between the pyramids, we are going to through in some rowing to work the aerobic system.
** Rest 20 seconds between each set in the pyramid. Actively recover with the rowing machine. Run if you do not have a row machine **
1. Bench Press (15, 10, 5, 10, 15)
- Row -
2. Shoulder Press (15, 10, 5, 10, 15)
- Row -
3. Pull-ups or Lat Pull Downs (15, 10, 5, 10, 15)
- Row -
4. Incline Bench Press (15, 10, 5, 10, 15)
- Row -
5. Iron Cross Shoulder Raises (15, 10, 5, 10, 15)
- Row -
6. Bent Over Rows (15, 10, 5, 10, 15)
7. 20 Burpees
Have fun in Egypt haha
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