Shared Program

Pyramid - Chest & Back

Author
SlimGuy Fitness
About
An intensive program to target opposing muscle groups whilst maintaining your anaerobic threshold. The suggested rest period is short enough to provide an efficient workout, however long enough to alleviate unwanted lactic acid.

This workout program was created using Reps & Sets, the complete gym loggin app for iPhone and Apple Watch. Get Reps & Sets

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Superset

112 x 14kg Dumbbell Bench Press
212 x 14kg One Arm Row
REST 00:30
310 x 16kg Dumbbell Bench Press
410 x 16kg One Arm Row
REST 00:30
58 x 18kg Dumbbell Bench Press
68 x 18kg One Arm Row
REST 00:30
76 x 20kg Dumbbell Bench Press
86 x 20kg One Arm Row
REST 01:00
912 x 16kg Dumbbell Bench Press
1012 x 16kg One Arm Row

Cable Crossover

112 x 10kg
REST 00:30
210 x 15kg
REST 00:30
38 x 20kg
REST 00:30
46 x 25kg
REST 01:00
512 x 15kg

Lat Pull-Down

112 x 35kg
REST 00:30
210 x 40kg
REST 00:30
38 x 45kg
REST 00:30
46 x 50kg
REST 01:00
512 x 40kg