Chest Shoulders Triceps Pyramid Workout

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Pyramids are a great way to change up your regular lifting routine and to help build muscle/lift heavier. The basic concept is to go from high to low rep while increasing weight. I will be doing pyramids for all of my weight lifting routines for the next 2-3 weeks. I listed the weights I used the other day, but find the right weights for you. The goal is to struggle with the last two reps-- like you should hardly be able to do the last rep. Remember that form is still important.

Arnold Press

  • 21 reps w/ 12.5lb dumbbells
  • 15 reps w/ 15lb dumbbells
  • 9 reps w/ 17.5lb dumbbells

Push-ups

  • 21
  • 15
  • 9

Overhead Triceps Extension

  • 21 reps w/ 12.5lb dumbbell (switch to other hand on top and repeat)
  • 15 reps w/ 15lb dumbbell (switch/repeat)
  • 9 reps w/ 17.5lb dumbbell (switch/repeat)

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Chest Press

  • 21 reps w/ 12.5lb dumbbells
  • 15 reps w/ 15lb dumbbells
  • 9 reps w/ 17.5lb dumbbells

Rotator Cuff (elbow at 90 degrees, hugged to side, slide towards and away from your opposite side)

  • 21 reps w/ 12.5lb dumbbell (switch/repeat)
  • 15 reps w/ 15lb dumbbell (switch/repeat)
  • 9 reps w/ 17.5lb dumbbell (switch/repeat)

Tricep Extension (leaning on the bench)

  • 21 reps w/ 7.5lb dumbbell (switch/repeat)
  • 15 reps w/ 10lb dumbbell (switch/repeat)
  • 9 reps w/ 12.5lb dumbbell (switch/repeat)

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Push-up Jacks

  • 21
  • 15
  • 9

Push Press

  • 21 reps w/ 20lb barbell
  • 15 reps w/ 30lb barbell
  • 9 reps w/ 40lb barbell

Cable Press-Down Triceps Extension

  • 21 reps w/ 20lbs
  • 15 reps w/ 30lbs
  • 9 reps w/ 40lbs ----- ouch!!