To go along with my revamped desire to run, I have also remembered the need for weights. Sunday morning, after my “run” I started with upper body weight reverse drop sets (also called pyramid lifting). The idea behind this is to start with a light weight, and high reps, moving towards a heavy weight with low reps. Always start with your biggest muscle group (e.g. back, chest, biceps, triceps, then shoulders). Here’s what I did (please remember that I am not a certified trainer and you should do only what you are comfortable doing . . . listen to your body).
Upper Body Reverse Drop Sets
Back- Bent over row
10 lbs – 12 reps
12 lbs – 10 reps
15 lbs – 8 reps
17.5lbs- 6 reps
10 lbs – 24 reps (reps 13-24, switch move to upright row)
Chest – chest press
8 lbs – 12 reps
10 lbs – 10 reps
12 lbs – 8 reps
15 lbs- 6 reps
8 lbs – 24 reps (reps 13-24, switch move to chest flyes)
Biceps- Curls
10 lbs – 12 reps
12 lbs – 10 reps
15 lbs – 8 reps
17.5lbs- 6 reps
10 lbs – 24 reps (reps 13-24, switch move to hammer curls)
Triceps – Extensions
10 lbs – 12 reps
12 lbs – 10 reps
15 lbs – 8 reps
17.5lbs- 6 reps
10 lbs – 24 reps (reps 13-24, switch move to triceps kickback)
Shoulders – Overhead press
3 lbs – 12 reps
5 lbs – 10 reps
8 lbs – 8 reps
10 lbs- 6 reps
3 lbs – 24 reps (reps 13-24, switch move to lateral raise)
