PYRAMID SHOULDERS & ARMS WORKOUT - Hypertrophy | Pyramid Series Day 2


The dumbbells I am using for your reference are 12lb each. If you have a selection of weights, keep them nearby as you may want to change according to exercise! The timer will be on with the following structure: 20 seconds work 20 seconds rest 40 seconds work 20 seconds rest 60 seconds work 40 seconds work 20 seconds rest 20 seconds work 20 seconds rest CLOSE TO OPEN TO PRESS ALTERNATING LATERAL RAISES DOUBLE FRONTAL RAISES REAR DELT ROW (all same side) REAR DELT ROW (switch side) SKULLCRUSHERS SHOULDER CRUSHERS PALMS UP CURL HOLD (full curl every 10 seconds) HAMMER CURLS Finisher: 30/30/30 DIAMOND PUSH UPS TRICEP PUSH UPS COBRA PUSH UPS! I want you to give this finisher every thing you have got left in you!! It is 90 seconds to bring those triceps to near failure! You will finish with the biggest smile on your face! I did… a mixture of relief and accomplishment! I loved finishing on cobra push ups… and when even one rep becomes challenging you know it’s been a tough one!




 

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