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

Set 1: 1 round

Pesi: Moderato

Barbell Bench Press

8 ripetizioni

Transition

30 secondi

Pesi: Pesante

Barbell Bench Press

5 ripetizioni

Transition

30 secondi

Pesi: Massimo

Barbell Bench Press

3 ripetizioni

Set 2: 1 round

Rest

2 minuti

Set 3: 1 round

Pesi: Moderato

Incline Dumbbell Bench Press

8 ripetizioni

Transition

30 secondi

Pesi: Pesante

Incline Dumbbell Bench Press

5 ripetizioni

Transition

30 secondi

Pesi: Massimo

Incline Dumbbell Bench Press

3 ripetizioni

Set 4: 1 round

Rest

2 minuti

Set 5: 1 round

Pesi: Moderato

Decline Dumbbell Bench Press

8 ripetizioni

Transition

30 secondi

Pesi: Pesante

Decline Dumbbell Bench Press

5 ripetizioni

Transition

30 secondi

Pesi: Massimo

Decline Dumbbell Bench Press

3 ripetizioni

Set 6: 1 round

Rest

2 minuti

Set 7: 3 round

Pull-ups Close Grip

10 ripetizioni

Rest

1 minuto

Set 8: 1 round

Rest

1 minuto

Set 9: 1 round

Pesi: Moderato

Barbell Pull Over

8 ripetizioni

Transition

30 secondi

Pesi: Pesante

Barbell Pull Over

5 ripetizioni

Transition

30 secondi

Pesi: Massimo

Barbell Pull Over

3 ripetizioni

Set 10: 1 round

Rest

2 minuti

Set 11: 1 round

Dumbbell Rear Lateral Raises

8 ripetizioni

Transition

30 secondi

Pesi: Pesante

Dumbbell Rear Lateral Raises

5 ripetizioni

Transition

30 secondi

Pesi: Massimo

Dumbbell Rear Lateral Raises

3 ripetizioni

Set 12: 1 round

Rest

2 minuti

Set 13: 1 round

Pesi: Moderato

Dumbbell Bent Over Rows

8 ripetizioni

Transition

30 secondi

Pesi: Pesante

Dumbbell Bent Over Rows

5 ripetizioni

Transition

30 secondi

Pesi: Massimo

Dumbbell Bent Over Rows

3 ripetizioni

Set 14: 1 round

Rest

1 minuto

Allenamenti correlati

Monday - Thursday

5 min 41 sec, Moderato

Upper 1

12 min 40 sec, Moderato

Upper 1

9 min 33 sec, Moderato

Workout A

10 min 33 sec, Moderato

Bench Pyramid

15 min 25 sec, Moderato

Full Bod

22 min 6 sec, Moderato

Scelta Top per questo Allenamento

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