Live Lean Workout Tracker Page 24
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30Live Lean
AFTERBURN
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24
AFTERBURN
Descending Pyramid Training Circuit Workout # 4
Note: This is a descending pyramid workout where you’ll be completing sets using a descending
number of reps. For example, you’ll perform 5 reps with your left leg, then 5 reps with your right leg,
then immediately do 4 reps with your left leg, then 4 reps with your right leg, and so on until you
finish 1 rep per leg. A fter the pyramid is complete, you’d get a rest.
Exercise
Reps
Rest Set #1 Set #2 Set #3
A1.
Left arm DB Shoulder Press
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
A1.
Right arm DB Shoulder Press
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1 45
Note: Perform 5 reps with your left arm, then 5 reps with your right arm, then immediately 4 reps with
your left arm, then 4 reps with your right arm, and so on until you finish 1 rep per arm. Rest 45
seconds after your third set. Then move on to circuit B..
Exercise
Reps
Rest Set #1 Set #2
B1. Barbell Clean & Press
6-‐‑ 5 -‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
B2. Plank Knee To Elbow (grip barbell)
6-‐‑ 5 -‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1 45
Note: Perform 6 reps of barbell clean and press, then immediately complete 6 plank knee to elbows
while you grip the barbell, then immediately 5 reps etc. until you finish 1 rep of each. That’s one set.
Rest 45 sec. Repeat one more time. Move to circuit C..
Exercise
Reps
Rest Set #1 Set #2
C1.
DB Lateral Raise
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
C2.
DB Renegade Row
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
C3.
DB Front Raise
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1 45
Note: Perform 5 reps of lateral raises, then immediately complete 5 reps of renegade rows, then
immediately 5 reps of front raises, then immediately 4 reps, etc. until you finish 1 rep of each. That’s
one set. Rest 45 sec and repeat one more time, then move on to circuit D..
Exercise
Reps
Rest Set #1
D1. Jump Squats
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
D2. Jump Lunges
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
Note: Perform 5 reps of jump squats, then immediately complete 5 jump lunges, then immediately 4
reps, etc. until you finish 1 rep of each. That’s one set. You’re done!
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