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)

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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 Workout


Warm up with a few minutes of light cardio or by doing a warm up set of each exercise with light weight Choose 3 sets of weights (dumbbells, barbell, band, or whatever)-one light, one medium and one heavy. Rest for 10-30 seconds between sets (or more if needed) End with a light cool down and stretch Beginners: Perform one set of each exercise and add a set every 2 weeks or as you feel comfortable Intermediate Exercisers: Set 1 - 14 reps, light weight Set 2 - 12 reps, medium weight Set 3 - 10 reps, heavy weight Advanced Exercisers: Set 1 - 12 reps, light weight Set 2 - 10 reps, medium weight Set 3 - 8 reps, heavy weight Set 4 - 10 reps, medium weight Set 5 - 12 reps, light weight
Dumbbell Squat Stand with feet shoulder-width apart, holding a dumbbell in both hands. Bend knees and lower into a squat as far as you can (butt no lower than knees), making sure your knees do not go over your toes. Push through the heels and butt to stand and repeat.
	Deadlift Stand with feet shoulder-width apart, holding weights in front of you. Keeping knees slightly bent (or straight) tip from the hips with back straight, shoulders back and abs in. Lower the torso towards the floor, keeping weight close to legs. Squeeze through the butt and hamstrings to come back up and repeat.
Reverse Lunge Stand with feet together, weights in hand. Step back about 3 feet with the right foot and bend knees into a lunge, keeping both knees at 90 degree angles and the front knee behind the toe. Push through the heels to lift back up, bringing foot back to start. Repeat for number of reps and switch legs.
	One-Legged Squat Stand in front of wall with ball behind lower back, weights in hand. Lift the left foot off the floor and keep it up as you bend right knee into a half-squat, keeping knee behind toe. Push through the heel back to start and repeat then switch legs. If you don't have a ball, simply do the exercise without it (you may want to hold onto something for balance).
Outer Thigh Leg Lift Lie on left side and, if you have a ball, place the ball under your waist and bend the left knee on the floor for stability. Hold a dumbbell (or use ankle weights) on the right thigh, flex the foot and lift right leg up a few inches. Keep the hips stacked and facing forward and the knees and ankles in alignment. Lower back down and repeat for all reps before switching sides. For these exercises, use light weight.
	Inner Thigh Leg Lift Lie on your right side, body supported on arm, right leg straight out and left leg bent for support. Hold a dumbbell on inner thigh and, flexing the foot, lift the right leg up, leading with the heel. Lower back down and repeat before switching sides.
Butt Lift Get down on elbows and knees, abs tight and back flat. Place a light weight behind right knee and bend leg to hold it in place, foot flexed. Squeeze the butt to lift right leg until it's level with hips and lower. Repeat for all reps before switching sides.