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Upper Body Pyramid
- Thread starter l_fam
- Start date
getnfit@39
Cathlete
Here's from a previous post:
All body parts are done in super sets, except for shoulders which is done in a giant set format. All dumbbells are used, and the counts are: 12-10-8-10-12, using your lightest weight for 12 reps, moderate for 10 reps, heaviest for 8 reps, then reverse the pyramid.
warm up
CHEST: chest flys/bench press
(Cathe used 12-15-20-15-12#db)
BACK: pullovers/double arm rows
(Cathe used 12-15-20-15-12#db)
SHOULDERS: rear delt flys/side lat raises/front raises
(Cathe used 3-5-8-5-3#db)
TRICEPS: double kickbacks/seated overhead press
* for this exercise only Cathe switched weight between the exercises, going heavier for the overhead presses.
(Cathe used 3/12-5/15-10/20-5/15-3/12#db)
BICEPS: hammer curls/curls
(Cathe used 10-12-15-12-10#db)
ABS: w/stability ball and 10#db
*Brenda shows the modifications for no stability ball
Donna
Fitness~It's a journey, not a race!
All body parts are done in super sets, except for shoulders which is done in a giant set format. All dumbbells are used, and the counts are: 12-10-8-10-12, using your lightest weight for 12 reps, moderate for 10 reps, heaviest for 8 reps, then reverse the pyramid.
warm up
CHEST: chest flys/bench press
(Cathe used 12-15-20-15-12#db)
BACK: pullovers/double arm rows
(Cathe used 12-15-20-15-12#db)
SHOULDERS: rear delt flys/side lat raises/front raises
(Cathe used 3-5-8-5-3#db)
TRICEPS: double kickbacks/seated overhead press
* for this exercise only Cathe switched weight between the exercises, going heavier for the overhead presses.
(Cathe used 3/12-5/15-10/20-5/15-3/12#db)
BICEPS: hammer curls/curls
(Cathe used 10-12-15-12-10#db)
ABS: w/stability ball and 10#db
*Brenda shows the modifications for no stability ball
Donna
Fitness~It's a journey, not a race!
Donna,
Thanks for your quick reply. Just a couple of questions when you have time...
For the back, so do you lay on the step for the pullovers, do 12 reps, then stand up and do the double arm rows, etc.?
For the triceps, the double kickbacks are done kneeling or seated? So, does she do double kickbacks then a set of overhead presses?
I'm waiting for the DVD's so I just wanted to get a jumpstart.
Thanks.
Linda
Thanks for your quick reply. Just a couple of questions when you have time...
For the back, so do you lay on the step for the pullovers, do 12 reps, then stand up and do the double arm rows, etc.?
For the triceps, the double kickbacks are done kneeling or seated? So, does she do double kickbacks then a set of overhead presses?
I'm waiting for the DVD's so I just wanted to get a jumpstart.
Thanks.
Linda
getnfit@39
Cathlete
Hi Linda,
1. Yes, you lie back on the step and do the pullovers, then stand and grab that dumbbells partner and do the double arm rows.
2. For the triceps, you stand and bend over to a flat back position and do double arm kickbacks, after the kickbacks, Cathe grabs a heavier dumbbell for the overhead press, this is seated on the step and using 1 dumbbell, holding the rounded ends in each hand, do the overhead presses.
Donna
Fitness~It's a journey, not a race!
1. Yes, you lie back on the step and do the pullovers, then stand and grab that dumbbells partner and do the double arm rows.
2. For the triceps, you stand and bend over to a flat back position and do double arm kickbacks, after the kickbacks, Cathe grabs a heavier dumbbell for the overhead press, this is seated on the step and using 1 dumbbell, holding the rounded ends in each hand, do the overhead presses.
Donna
Fitness~It's a journey, not a race!