Work Out Wednesday

 

This week I wanted to mix up an old favourite basic full body weight session. I decided to do it pyramid style.

In a pyramid training session basically you increase the weight and decrease the number of reps in each set until the heaviest load is reached or vice versa, decreasing weight and increasing repetitions until the set is complete.

I’m really wanting to challenge myself and slowly build on my current strength base so I chose to start heavy and decrease the weight load with each set.

In the second set I decided to decrease the weight but still aim for 10-12 reps. In the final set with the lightest weight I also decided to push out a few extra reps – sometimes I’m crazy like that 😉 (taking care to still maintain correct posture and form, always, always safety first!).

Have you ever trained using a pyramid system?

This was my first “official” try and although I did my own not so traditional version of pyramid training I have to tell you, I am a huge fan. I was amazed at how much more challenged I felt training this way. Not only that but to start with a slightly heavier load initially I was so surprised at how much I was actually capable of.

Seriously how amazing are our bodies? Don’t be afraid to challenge yourself, you (like me) may be surprised at just how far you’ve come and what you can achieve.

You can do it!

Ready . . . lets do this –

Set 1 – 

—–Exercise—–

—–Weight—–

—–Reps—–

Squats

40 lbs

10-12

Bench Press

30 lbs

10-12

Single arm bent over row

22.5 lbs

10-12 each arm

Sumo Squats

45 lbs

10-12

Overhead Press

25 lbs

10-12

Dead lift

45 lbs

10-12

Bicep Curl

17.5 lbs

10-12

Lunge

40 lbs

10-12 each leg

1

minute

rest

 

 Set 2 – 

—–Exercise—–

—–Weight—–

—–Reps—–

Squats

35 lbs

10-12

Bench Press

25 lbs

10-12

Single arm bent over row

20 lbs

10-12 each arm

Sumo Squats

40 lbs

10-12

Overhead Press

22.5 lbs

10-12

Dead lift

40 lbs

10-12

Bicep Curl

15 lbs

10-12

Lunge

35 lbs

10-12 each leg

1

minute

rest

 

Set 3 –  

—–Exercise—–

—–Weight—–

—–Reps—–

Squats

30 lbs

14-16

Bench Press

22.5 lbs

14-16

Single arm bent over row

17.5 lbs

14-16 each arm

Sumo Squats

35 lbs

14-16

Overhead Press

20 lbs

14-16

Dead lift

35 lbs

14-16

Bicep Curl

12.5 lbs

14-16

Lunge

30 lbs

14-16 each leg

Cool 

Down

Stretch

 

So how did you go? Feel free to share in the comments below or on our facebook page. We would love to hear from you :)

If you could try any type of workout program or style what would it be?

Top image from timtak via Flickr

 

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