total body makeover
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7/25/2019 Total Body Makeover
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Pyramid-Up workouts are a time tested classic way to workout. Builds muscle fast, especiallywhen you hit muscle fatigue on each set in the appropriate rep range. Always remember towarm up good for 5 -10 minutes first!!
Pyramid-Up
Three sets of an exercise. Increase the weights each set. Lower rep goal each set. 3 minutes rest between sets.
Example: Barbell Bench Press
SET 1: 12 reps x 45 lbs.Rest 3 minutes
Increase the weights
SET 2: 10 reps x 55 lbs.Rest 3 minutes
Increase the weights
SET 3: 8 reps x 65 lbs.Rest 3 minutes
Go to the next exercise
Week 1 & 2 Workouts: three non-consecutive days per week. Pyramid-Up: 3 sets per exercise. 8-12 reps to muscle fatigue. Rest 3 minutes between sets. Split routines.
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Week 1 Pyramid-UpChest, Shoulders, Triceps, and Abs
Workout 1
ExerciseRep
(Goal)
Rec.Weight
Set 1Rest
Set 2
Rest
Set 3
Barbell BenchPress
12-10-8
35-75
Incline DBBench Press
12-10-8
10-25
DumbbellShoulder Press
12-10-8
5-15
TricepPushdowns
12-10-8
20-40
Crunches(with weight)
12-10-8
5-25
3min
utes
3min
utes
Notes:
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7/25/2019 Total Body Makeover
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Week 1 Pyramid-UpLegs and Abs
Workout 2
ExerciseRep
(Goal)
Rec.Weight
Set 1Rest
Set 2
Rest
Set 3
Barbell Squats12-10-
8 30-75
Leg Press12-10-
8
100-200
Leg Extensions12-10-
8 40-70
Crunches
(with weight)
12-10-
8
5-25
3minutes
3minutes
Notes:
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Week 1 Pyramid-UpBack, Biceps, and Abs
Workout 3
ExerciseRep
(Goal)
Rec.Weight
Set 1Rest
Set 2
Rest
Set 3
DumbbellPullovers
12-10-8
15-30
Lat Pulldown(underhand)
12-10-8
50-100
Dumbbell Curls12-10-
8 10-20
Barbell Curls12-10-
8
20-45
ReverseCrunches
12-10-8
0
3minutes
3minutes
Notes:
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Week 2 Pyramid-UpChest, Shoulders, Triceps, and Abs
Workout 1
ExerciseRep
(Goal)
Rec.Weight
Set 1Rest
Set 2
Rest
Set 3
Bench Press12-10-
8 35-75
Incline DBBench Press
12-10-8
10-25
DumbbellShoulder Press
12-10-8
5-15
Tricep
Pushdowns
12-10-
8
20-40
Crunches(with weight)
12-10-8
5-25
3minutes
3minutes
Notes:
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Week 2 Pyramid-UpLegs
Workout 2
ExerciseRep
(Goal)
Rec.Weight
Set 1Rest
Set 2
Rest
Set 3
Barbell Squats12-10-
8 45-85
Leg Press12-10-
8
100-200
Leg Extensions12-10-
8 40-70
Calf Raises12-10-
8 75-150
3minutes
3minutes
Notes:
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Week 2 Pyramid-UpBack, Biceps, and Abs
Workout 3
ExerciseRep
(Goal)
Rec.Weight
Set 1Rest
Set 2
Rest
Set 3
DumbbellPullovers
12-10-8
15-30
Lat Pulldown(triangle bar)
12-10-8
50-100
Dumbbell Curls12-10-
8 10-20
Barbell Curls12-10-
8
20-45
ReverseCrunches
12-10-8
0
3minutes
3minutes
Notes:
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Drop Sets are one of the best ways to build lean muscle and burn fat. You definitely want toinclude them in your workout arsenal. They will change you body forever.
Drops sets are my favorite type of workout quick and effective!
Drop Sets
1. Do a set of an exercise to fatigue.2. Immediately lower the weight and go to fatigue on the same exercise for the second time.3. Lower the weight again (with no rest) for the third and final set to fatigue.
Tip: Drop Sets are most effective with a spotter so they can change the weight for you.
Tip: The amount of weight you lower on each set will vary. Approximately a 30 percentdrop on each set is the most effective. Each exercise and individual is different. You willhave to experiment in the beginning to discover what works best for you.
Example: Leg Press
SET 1A): 100 lbs. X 12 repsno rest
SET 1B): 70 lbs. X 12 repsno rest
SET 1C): 50 lbs. X 12 reps
Drop Set is complete
Rest 2-3 minutes Go to the next exercise
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Week 3 Drop SetsLegs and Abs
Workout 1
ExerciseRep
(Goal)
Rec.Weight
Set 1aRest
Set 1b
Rest
Set 1c
Leg Extensions15-15-
15 40-70
Leg Curls10-10-
10 40-70
Calf Raises 15-15-15
75-125
Leg Press12-12-
12 75-150
Crunches15-15-
15 0-10
N
oRest
N
oRest
Notes:
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Week 3 Drop SetsUpper Body
Workout 2
Exercise
Rep
(Goal)
Rec.
Weight Set 1a
Rest
Set 1b
Rest
Set 1c
Dumbbell Rows(right arm)
10-10-10
10-25
Dumbbell Rows(left arm)
10-10-10
10-25
Lat Pulldown(triangle bar)
10-10-10
40-70
Barbell BenchPress 10-10-10 30-60
DumbbellPullovers
10-10-10
15-30
DumbbellCurls
10-10-10
15-30
NoRest
NoRest
Notes:
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Week 3 Drop SetsLegs
Workout 3
ExerciseRep
(Goal)
Rec.Weight
Set 1aRest
Set 1b
Rest
Set 1c
Leg Press12-12-
12
100-200
Leg Curls10-10-
10 40-70
Leg Extensions15-15-
15 30-60
Dumbbell
Squats
15-15-
15
10-25
Calf Raises15-15-
15 75-150
NoRest
NoRest
Notes:
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Week 4 Drop SetsTotal Body
Workout 1
Exercise Rep(Goal)
Rec.
WeightSet 1a
Rest
Set 1b
Rest
Set 1c
BarbellShoulder Press
10-10-10
20-40
Leg Extensions10-10-
10 40-70
Barbell Squats15-15-
15 30-60
DumbbellBench Press
10-10-10
10-25
TricepPushdowns
10-10-10
15-30
Crunches(with weight)
10-10-10
0-25
NoRest
NoRest
Notes:
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