The idea here is to try to do a pyramid workout the way weightlifters do, with "light" sets at the beginning and increasingly heavier sets at the end. But I am not using weights, so I am varying the difficulty with a new leverage or a new exercise or a new angle.
Push:
Shoulders inclined push-up: 30
Flat push-up: 25
Feet inclined push-up: 20
Dip: 15
Dip with 15 lb dumbbell: 12
Dip with 20 lb dumbbell: 10
Pull:
Over waist-high bar rows: 30
Waist-high bar rows knees bent: 25
Waist-high bar rows legs straight: 20
Feet on bench waist-high rows: 15
Feet on bench waist-high rows wide grip: 12
Neutral grip pull up: 10
Legs:
Body-weight squat: 30
Feet close together body-weight squat: 25
Walk Across the Floor Lunge: 20 each leg
Bulgarian Split Squat (Body Weight): 15 each leg
Hover Squat: 12 each leg
Goblet Squat, 60 lb dumbbell: 10
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