Pyramid Upper Body Workout
The following workout offers an intense upper body challenge by pyramiding up in weight and down in reps for each set. It may take time to determine the right weight for each set, so keep a journal to track your weights each week. Advanced exercisers may want to increase intensity by doing the optional sets described below. I've included sample weights for each set, but these are only to give you an idea of how to change your weights. Modify according to your fitness level.
- Warm up with light cardio or warm up sets of the exercises
- Choose 3 sets of weights - light, medium and heavy.
- Beginners: Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable
- Intermediate/Advanced Exercisers:
Set 1 - 14 reps, light weight
Set 2 - 12 reps, medium weight
Set 3 - 10 reps, heavy weight
Set 4 - 12 reps, medium weight (optional)
Set 5 - 14 reps, light weight (optional)
Exercise |
Sample Sets and Weights |
|
Set 1 - 14 reps, 12 lbs Set 2 - 12 reps, 15 lbs Set 3 - 10 reps, 20 lbs |
|
Chest Fly |
Set 1 - 14 reps, 10 lbs Set 2 - 12 reps, 12 lbs Set 3 - 10 reps, 15 lbs |
|
Set 1 - 14 reps, 12 lbs |
|
|
Set 1 - 14 reps, 15 lbs Set 2 - 12 reps, 20 lbs Set 3 - 10 reps, 25 lbs |
|
|
Set 1 - 14 reps, 5 lbs |
|
Alternating Overhead Press  |
Set 1 - 14 reps, 8 lbs Set 2 - 12 reps, 10 lbs Set 3 - 10 reps, 12 lbs |
|
Set 1 - 14 reps, 12 lbs |
|
|
Set 1 - 14 reps, 5 lbs |
