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 ronde

Gewichten: Gemiddeld

Barbell Bench Press

8 herhalingen

Transition

30 seconden

Gewichten: Zwaar

Barbell Bench Press

5 herhalingen

Transition

30 seconden

Gewichten: Maximaal

Barbell Bench Press

3 herhalingen

Set 2: 1 ronde

Rest

2 minuten

Set 3: 1 ronde

Gewichten: Gemiddeld

Incline Dumbbell Bench Press

8 herhalingen

Transition

30 seconden

Gewichten: Zwaar

Incline Dumbbell Bench Press

5 herhalingen

Transition

30 seconden

Gewichten: Maximaal

Incline Dumbbell Bench Press

3 herhalingen

Set 4: 1 ronde

Rest

2 minuten

Set 5: 1 ronde

Gewichten: Gemiddeld

Decline Dumbbell Bench Press

8 herhalingen

Transition

30 seconden

Gewichten: Zwaar

Decline Dumbbell Bench Press

5 herhalingen

Transition

30 seconden

Gewichten: Maximaal

Decline Dumbbell Bench Press

3 herhalingen

Set 6: 1 ronde

Rest

2 minuten

Set 7: 3 rondes

Pull-ups Close Grip

10 herhalingen

Rest

1 minuut

Set 8: 1 ronde

Rest

1 minuut

Set 9: 1 ronde

Gewichten: Gemiddeld

Barbell Pull Over

8 herhalingen

Transition

30 seconden

Gewichten: Zwaar

Barbell Pull Over

5 herhalingen

Transition

30 seconden

Gewichten: Maximaal

Barbell Pull Over

3 herhalingen

Set 10: 1 ronde

Rest

2 minuten

Set 11: 1 ronde

Dumbbell Rear Lateral Raises

8 herhalingen

Transition

30 seconden

Gewichten: Zwaar

Dumbbell Rear Lateral Raises

5 herhalingen

Transition

30 seconden

Gewichten: Maximaal

Dumbbell Rear Lateral Raises

3 herhalingen

Set 12: 1 ronde

Rest

2 minuten

Set 13: 1 ronde

Gewichten: Gemiddeld

Dumbbell Bent Over Rows

8 herhalingen

Transition

30 seconden

Gewichten: Zwaar

Dumbbell Bent Over Rows

5 herhalingen

Transition

30 seconden

Gewichten: Maximaal

Dumbbell Bent Over Rows

3 herhalingen

Set 14: 1 ronde

Rest

1 minuut

Gerelateerde Workouts

Top Workout

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Day 2

39 minuten, Intens

Day 28

46 min 54 sec, Intens

Upper 1

9 min 33 sec, Gemiddeld

Workout A

10 min 33 sec, Gemiddeld

Mon

29 min 56 sec,

Topkeuze voor deze Workout

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