Mid 3/3

"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

Bicep Curls

12 réps

Transition

30 secondes

Poids: Lourd

Bicep Curls

8 réps

Transition

30 secondes

Poids: Maximum

Bicep Curls

4 réps

Série 2 1 ronde

Rest

2 minutes

Série 3 1 ronde

Poids: Modéré

Hammer Curls

12 réps

Transition

30 secondes

Poids: Lourd

Hammer Curls

8 réps

Transition

30 secondes

Poids: Maximum

Hammer Curls

4 réps

Série 4 1 ronde

Rest

2 minutes

Série 5 1 ronde

Poids: Modéré

Cable Tricep Push Down

12 réps

Transition

30 secondes

Poids: Lourd

Cable Tricep Push Down

8 réps

Transition

30 secondes

Poids: Maximum

Cable Tricep Push Down

4 réps

Série 6 1 ronde

Rest

2 minutes

Série 7 1 ronde

Poids: Modéré

Tricep Extensions

12 réps

Transition

30 secondes

Poids: Lourd

Tricep Extensions

8 réps

Transition

30 secondes

Poids: Maximum

Tricep Extensions

4 réps

Série 8 1 ronde

Rest

2 minutes

Série 9 1 ronde

Poids: Modéré

Left Dumbbell Woodchops

12 réps

Poids: Modéré

Right Dumbbell Woodchops

12 réps

Transition

30 secondes

Poids: Lourd

Left Dumbbell Woodchops

8 réps

Poids: Lourd

Right Dumbbell Woodchops

8 réps

Transition

30 secondes

Poids: Maximum

Left Dumbbell Woodchops

4 réps

Poids: Maximum

Right Dumbbell Woodchops

4 réps

Série 10 1 ronde

Do 15 Min Ab Workout...

5 secondes

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