Watch this video to learn how to do Reverse Pyramid Training (“RPT“)

Chest, Shoulders, Triceps (2-3 minutes rest between all sets):

Warm-up: Shuffle (or Dance) for 5-10 minutes until warm

1. Incline Push Up (3 sets of 10 reps)
2. Regular Push Up (3 sets of 10 reps)
3. Bent Over Dumbbell Reverse Fly (RPT – 6, 8, 10 reps)
4. Single-Arm Dumbbell Overhead Triceps Extension (RPT – 6, 8, 10 reps)

*If you workout at a commercial gym and push-ups are too easy, you can substitute the exercises for Incline & Flat Bench Press using Dumbbells or a Barbell. Use a set structure of RPT – 6, 8, 10 reps for each exercise
*Click on exercise to view video demonstration

Beginner Option

Full Body (1-2 minutes rest between sets):
1. Seated Dumbbell Shoulder Press (Shoulders) (2 sets of 6-8 reps)
2. Flat Dumbbell Bench Press (Chest) (2 sets of 6-8 reps)
3. Bent Over Dumbbell Row (Back) (2 sets of 6-8 reps)
4. Standing Dumbbell Curls (Biceps) (2 sets of 6-8 reps)
5. Triceps Pushdown using rope attachment (Triceps) (2 sets of 6-8 reps)
6. Dumbbell Walking Lunges (Legs) (2 sets of 6-8 reps)

BPM Abs Circuit (1-2 minutes rest between sets; perform circuit 2 times):
Decline Sit Ups (10 reps) + Air Bike (20 reps) + Chair Leg Raise (10 reps)

BPM HIIT Cardio (15 minutes):
Exercise Bike Sprints

*Click on exercise to view video demonstration
*Cardio tip:  choose your favorite cardio machine, and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but where you could still keep a conversation going with someone if you needed to.


Workout Music

Uberjak'd - EP56 The Ubercast 2018 Yearmix

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