{"id":529,"date":"2010-12-22T05:29:24","date_gmt":"2010-12-22T05:29:24","guid":{"rendered":"http:\/\/cookiescupcakesandcardio.com\/?p=529"},"modified":"2010-12-22T05:30:34","modified_gmt":"2010-12-22T05:30:34","slug":"weight-training","status":"publish","type":"post","link":"https:\/\/cookiescupcakesandcardio.co\/?p=529","title":{"rendered":"Upper Body Reverse Drop Sets"},"content":{"rendered":"

To go along with my revamped desire to run<\/strong>, I have also remembered the need for weights. \u00a0Sunday morning, after my “run” I started with upper body weight reverse drop sets<\/strong> (also called pyramid lifting). \u00a0The idea behind this is to start with a light weight, and high reps, moving towards a heavy weight with low reps. \u00a0Always start with your biggest muscle group <\/strong>(e.g. back, chest, biceps, triceps, then shoulders). \u00a0 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).<\/p>\n

Upper Body Reverse Drop Sets<\/span><\/strong><\/p>\n

Back- Bent over row<\/span><\/p>\n

10 lbs – 12 reps<\/p>\n

12 lbs – 10 reps<\/p>\n

15 lbs – 8 reps<\/p>\n

17.5lbs- 6 reps<\/p>\n

10 lbs – 24 reps (reps 13-24, switch move to upright row<\/span>)<\/p>\n

Chest – chest press<\/span><\/p>\n

8 lbs – 12 reps<\/p>\n

10 lbs – 10 reps<\/p>\n

12 lbs – 8 reps<\/p>\n

15 lbs- 6 reps<\/p>\n

8 lbs – 24 reps (reps 13-24, switch move to c<\/span>hest flyes<\/span>)<\/p>\n

Biceps- Curls<\/span><\/p>\n

10 lbs – 12 reps<\/p>\n

12 lbs – 10 reps<\/p>\n

15 lbs – 8 reps<\/p>\n

17.5lbs- 6 reps<\/p>\n

10 lbs – 24 reps (reps 13-24, switch move to hammer curls<\/span>)<\/p>\n

Triceps – Extensions<\/span><\/p>\n

10 lbs – 12 reps<\/p>\n

12 lbs – 10 reps<\/p>\n

15 lbs – 8 reps<\/p>\n

17.5lbs- 6 reps<\/p>\n

10 lbs – 24 reps (reps 13-24, switch move to triceps kickback<\/span>)<\/p>\n

Shoulders – Overhead press<\/span><\/p>\n

3 lbs – 12 reps<\/p>\n

5 lbs – 10 reps<\/p>\n

8 lbs – 8 reps<\/p>\n

10 lbs- 6 reps<\/p>\n

3 lbs – 24 reps (reps 13-24, switch move to lateral raise<\/span>)<\/p>\n

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