Building Boulders

This workout had my shoulders on FIRE!!!!
I did a pyramid workout. 

What is pyramid training?

Basic description, pyramid training is performing an exercise or two, for a particular rep and then working your way down to 1. This is intended to fatigue the muscle. This type of training can be done as an upward or downward sequence in weight and/or reps.

I used a Triangle Pyramid. With this technique you do both ascending and descending pyramids.

The numbers below represent the number of reps you will do for each of the exercises.

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

You will have 19 total sets, equalling to 109 reps of each exercise.

Exercise #1: Machine 1 Arm Shoulder Press (alternating between facing away from the seat and facing towards the seat)

Exercise #2: Arnold Press

Exercise #3: Alternating Dumbbell High Pull

Exercise #4: Dumbbell Lateral Raise (seated- leading with pinky finger)

Exercise #5: Bent Over Rear Delt Fly (I used weight plates on this one)

So you will complete 10 reps of each exercise before moving on to 9 reps of each exercise. 

I started with the heaviest weight I could use for each set for exercises #1-4 and stuck with a lighter weight for #5 throughout the whole workout. 

***For a bonus finisher/cardio try this one out. It really topped off my workout of the day.***

20 Seconds Work/10 Seconds Rest for 5 Rounds

-Battling Ropes Alternating Single Arm Slam
-Battling Ropes Double Arm Slam