Py 1/3

"Bigger muscles with pyramid sets! This is a full body workout which focuses on muscle size. Perform 3 days per week with at least one day's rest in-between training sessions. PYRAMID SETS: AS YOUR SET REPS DECREASE, INCREASE THE WEIGHT USED BASED ON THE FOLLOWING: The amount of weight used for each set should be challenging but allow you to complete all repetitions with good form." iM2

Exercises

Série 1 1 ronde

Poids: Modéré

Barbell Bench Press

8 réps

Transition

30 secondes

Poids: Lourd

Barbell Bench Press

5 réps

Transition

30 secondes

Poids: Maximum

Barbell Bench Press

3 réps

Série 2 1 ronde

Rest

2 minutes

Série 3 1 ronde

Poids: Modéré

Incline Dumbbell Bench Press

8 réps

Transition

30 secondes

Poids: Lourd

Incline Dumbbell Bench Press

5 réps

Transition

30 secondes

Poids: Maximum

Incline Dumbbell Bench Press

3 réps

Série 4 1 ronde

Rest

2 minutes

Série 5 1 ronde

Poids: Modéré

Decline Dumbbell Bench Press

8 réps

Transition

30 secondes

Poids: Lourd

Decline Dumbbell Bench Press

5 réps

Transition

30 secondes

Poids: Maximum

Decline Dumbbell Bench Press

3 réps

Série 6 1 ronde

Rest

2 minutes

Série 7 3 rondes

Pull-ups Close Grip

10 réps

Rest

1 minute

Série 8 1 ronde

Rest

1 minute

Série 9 1 ronde

Poids: Modéré

Barbell Pull Over

8 réps

Transition

30 secondes

Poids: Lourd

Barbell Pull Over

5 réps

Transition

30 secondes

Poids: Maximum

Barbell Pull Over

3 réps

Série 10 1 ronde

Rest

2 minutes

Série 11 1 ronde

Dumbbell Rear Lateral Raises

8 réps

Transition

30 secondes

Poids: Lourd

Dumbbell Rear Lateral Raises

5 réps

Transition

30 secondes

Poids: Maximum

Dumbbell Rear Lateral Raises

3 réps

Série 12 1 ronde

Rest

2 minutes

Série 13 1 ronde

Poids: Modéré

Dumbbell Bent Over Rows

8 réps

Transition

30 secondes

Poids: Lourd

Dumbbell Bent Over Rows

5 réps

Transition

30 secondes

Poids: Maximum

Dumbbell Bent Over Rows

3 réps

Série 14 1 ronde

Rest

1 minute

Entraînements associé

Top Workout

41 minutes 16 secondes, Modéré

Day 2

39 minutes, Intense

Day 28

46 minutes 54 secondes, Intense

Upper 1

9 minutes 33 secondes, Modéré

Workout A

10 minutes 33 secondes, Modéré

Mon

29 minutes 56 secondes,

Meilleur choix pour cet entraînement

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

Buy Now

Entraînements avec le même équipement

Ben Keulder UPPERBODY

7 minutes 30 secondes, Modéré

I Let Him Control My Upper Body Workout for the Day

37 minutes 35 secondes, Intense

LOWER BODY STRENGTH WORKOUT // WEEK 4, DAY 2

37 minutes 29 secondes, Modéré

Full Body Strength & Endurance Gym Workout

3 heures 52 minutes 45 secondes, Modéré

Training Workout EMOM

1 heure, Intense

Chest & Biceps Hypertrophy (Home Gym Update)

23 minutes 46 secondes, Intense