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4 X 4 PyramidCreated by JFrazer1
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Summary
6 Workouts / 24 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
4 Exercises per Muscle Group, 4 Sets Each. Increase weight with every set. When you can complete the goal number of reps for every set, increasing the weight each set, then increase your starting weight. Rest 1 minute between sets. Rest 3 minutes between exercises. Add cardio if desired. Monday is Shoulders, Tuesday is Legs, Wednesday is Arms, Thursday is Abs, Friday is Chest, Saturday is Back, Sunday is Off.
Workouts
4 X 4 Pyramids Leg Day
Description
4 Exercises per Muscle Group, 4 Sets Each. Increase weight with every set. When you can complete the goal number of reps for every set, increasing the weight each set, then increase your starting weight. Rest 1 minute between sets. Add cardio if desired.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Squats - Barbell 4 sets: 15 reps, 12 reps, 9 reps, 6 reps Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes... |
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Leg Press 4 sets: 15 reps, 12 reps, 9 reps, 6 reps Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn... |
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Barbell Step Ups 4 sets: 15 reps, 12 reps, 9 reps, 6 reps Place a barbell on your shoulders like you would if you were doing Barbell Squats. Step up onto a flat bench with your left leg. Then step up with your right leg so you are now standing on the bench. ... |
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Calf Press - Leg Press Machine 4 sets: 15 reps, 12 reps, 9 reps, 6 reps While sitting a leg press machine, press the weight rack up as if you were going to do a leg press. Lock your knees and slide your feet down so that only the balls of your feet are on the rack and you... |
Latest Users
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MrMarcoMarcus Harris from Indianapolis, Indiana |
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hbheather b from United States |
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JFrazer1Josh Frazer from Misawa, Aomori (Weights) |
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erroldeefrom United States |
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andystoutfrom United States |
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