Pyramid Upper Body Workout

The following workout offers an intense upper body challenge by pyramiding up in weight and down in reps for each set. It may take time to determine the right weight for each set, so keep a journal to track your weights each week. Advanced exercisers may want to increase intensity by doing the optional sets described below. I've included sample weights for each set, but these are only to give you an idea of how to change your weights. Modify according to your fitness level.

• Warm up with light cardio or warm up sets of the exercises
• Choose 3 sets of weights - light, medium and heavy.
• Beginners: Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable
• Intermediate/Advanced Exercisers:
  Set 1 - 14 reps, light weight
  Set 2 - 12 reps, medium weight
  Set 3 - 10 reps, heavy weight
  Set 4 - 12 reps, medium weight (optional)
  Set 5 - 14 reps, light weight (optional)

Exercise	Sample Sets and Weights
Incline Chest Press	Set 1 - 14 reps, 12 lbs Set 2 - 12 reps, 15 lbs Set 3 - 10 reps, 20 lbs
Chest Fly	Set 1 - 14 reps, 10 lbs Set 2 - 12 reps, 12 lbs Set 3 - 10 reps, 15 lbs
Bilateral Row	Set 1 - 14 reps, 12 lbs Set 2 - 12 reps, 15 lbs Set 3 - 10 reps, 20 lbs
Dumbbell Pullover	Set 1 - 14 reps, 15 lbs Set 2 - 12 reps, 20 lbs Set 3 - 10 reps, 25 lbs
Lateral Raise	Set 1 - 14 reps, 5 lbs Set 2 - 12 reps, 8 lbs Set 3 - 10 reps, 10 lbs
Alternating Overhead Press	Set 1 - 14 reps, 8 lbs Set 2 - 12 reps, 10 lbs Set 3 - 10 reps, 12 lbs
Alternating Bicep Curls	Set 1 - 14 reps, 12 lbs Set 2 - 12 reps, 15 lbs Set 3 - 10 reps, 20 lbs
Tricep Extensions	Set 1 - 14 reps, 5 lbs Set 2 - 12 reps, 8 lbs Set 3 - 10 reps, 10 lbs

Pyramid Lower Body