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. Dumbbell Lateral Raise (RPT – 6, 8, 10 reps)
4. Bent Over Dumbbell Tricep Kickback (RPT – 6, 8, 10 reps)
Notes:
*Click on exercise to view video demonstration
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)
Treadmill Sprints
Notes:
*Click on a specific exercise to view video demonstration
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