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Upper body pyramidCreated by ardentman
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Workout Programs → Upper body pyramid
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Summary
1 Workout / 4 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
Workouts
Upper body pyramid
Description
a pyramid of pullups, pushups, crunches and situps. reps of 1, 2, 2, 5; 2, 4, 4, 10; 3, 6, 6, 10... go as high as you can go and then go back down. exercises can be swapped out for equivalent exercises. once the peak of your pyramid is consistent, add another level to the pyramid or replaces exercises for more difficult ones.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Chin-Ups 9 sets: 1 reps, 2 reps, 3 reps, 4 reps, 5 reps, 4 reps, 3 reps, 2 reps, 1 reps Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
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Push-Ups 9 sets: 2 reps, 4 reps, 6 reps, 8 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps Position yourself so that your hands are directly below your shoulders and toes are on the ground. Hold your body up with a straight back. Keep your head back and lower your chest down towards the g... |
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Dips 9 sets: 2 reps, 4 reps, 6 reps, 8 reps, 10 reps, 8 reps, 6 reps, 4 reps, 2 reps Using the parallel bars, grip the handles and push yourself up to your starting position. With elbows close to body and hips straight, lower body until shoulders are slightly stretched. Push body up i... |
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Adobe Flash player is required.
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Crunch 9 sets: 5 reps, 10 reps, 15 reps, 20 reps, 25 reps, 20 reps, 15 reps, 10 reps, 5 reps Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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