Chest up the pyramid and back down

Chest day today and I decided to mix it up with some pyramid training.

Incline dumbbell press

1. 30kg x 12
2. 32kg x 10
3. 34kg x 8
4. 36kg x 6
5. 38kg x 4
6. 40kg x 2

(this is the heaviest dumbbell in my gym so is planned to max out there)

I then reversed the pyramid but with flat dumbbell press

Dumbbell press (0 incline)

1. 40kg x 2
2. 38kg x 4
3. 36kg x 6
4. 34kg x 8
5. 32kg x 10
6. 30kg x 12

The last two sets I added 20 second rest pauses to complete the full rep range as I was fatigued! 😦

I then hit some cable flys to really target my chest

4 sets of 10 reps

Remember to get a good intake of fast acting Carbohydrates such as Waxy Maize Starch, and fast dissolving Protein and amino acids – MyProtein’s True Whey or Optimum Nutrition’s Optimum Nutrition’s Hydro Whey, are perfect for this with their excellent Amino Acid profile with a high concentration of BCAAs.
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One Comment Add yours

  1. sweetopiagirl says:

    Reblogged this on Inspiredweightloss.

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