Ra 2/3

"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 Back Loaded Squats

8 réps

Transition

30 secondes

Poids: Lourd

Barbell Back Loaded Squats

5 réps

Transition

30 secondes

Poids: Maximum

Barbell Back Loaded Squats

3 réps

Série 2 1 ronde

Rest

2 minutes

Série 3 1 ronde

Poids: Modéré

Barbell Lunges

16 réps

Transition

30 secondes

Poids: Lourd

Barbell Lunges

10 réps

Transition

30 secondes

Poids: Maximum

Barbell Lunges

6 réps

Série 4 1 ronde

Rest

2 minutes

Série 5 1 ronde

Poids: Modéré

Barbell Deadlift

8 réps

Transition

30 secondes

Poids: Lourd

Barbell Deadlift

5 réps

Transition

30 secondes

Poids: Maximum

Barbell Deadlift

3 réps

Série 6 1 ronde

Rest

2 minutes

Série 7 3 rondes

Lying Supermans

30 secondes

Rest

30 secondes

Série 8 1 ronde

Rest

1 minute

Série 9 1 ronde

Poids: Modéré

Barbell Shrug

8 réps

Transition

30 secondes

Poids: Lourd

Barbell Shrug

5 réps

Transition

30 secondes

Poids: Maximum

Barbell Shrug

3 réps

Série 10 1 ronde

Rest

2 minutes

Série 11 1 ronde

Poids: Modéré

Seated Cable Row

8 réps

Transition

30 secondes

Poids: Lourd

Seated Cable Row

5 réps

Transition

30 secondes

Poids: Maximum

Seated Cable Row

3 réps

Série 12 1 ronde

Rest

2 minutes

Série 13 1 ronde

Poids: Modéré

Dumbbell Upright Rows

8 réps

Transition

30 secondes

Poids: Lourd

Dumbbell Upright Rows

5 réps

Transition

30 secondes

Poids: Maximum

Dumbbell Upright Rows

3 réps

Série 14 1 ronde

Rest

2 minutes

Série 15 1 ronde

Poids: Modéré

Dumbbell Lateral Shoulder Raises

8 réps

Transition

30 secondes

Poids: Lourd

Dumbbell Lateral Shoulder Raises

5 réps

Transition

30 secondes

Poids: Maximum

Dumbbell Lateral Shoulder Raises

3 réps

Série 16 1 ronde

Rest

1 minute

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