Live Lean Workout Tracker Page 25
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30Live Lean
AFTERBURN
!
25
AFTERBURN
Descending Pyramid Training Circuit Workout # 5
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 Front Raise
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
A1.
Right arm DB Front Raise
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 Bent Over Row
6-‐‑ 5 -‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
B2. Mountain Climbers (grip barbell)
6-‐‑ 5 -‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1 45
Note: Perform 6 reps of barbell bent over row, then immediately complete 6 mountain climbers 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 Push Press
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
C2.
DB Deadlift
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
C3.
DB Front Squat
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1 45
Note: Perform 5 reps of push presses, then immediately complete 5 reps of deadlifts, then immediately
5 reps of front squats, 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. Pushups
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
D2. Burpees
5-‐‑ 4 -‐‑ 3 -‐‑ 2 -‐‑ 1
Note: Perform 5 reps of pushups, then immediately complete 5 burpees, then immediately 4 reps, etc.
until you finish 1 rep of each. That’s one set. You’re done!
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