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

Back, Biceps, Legs (2-3 minutes rest between all sets):

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

1. Pull Up (3 sets to failure)
2. Inverted Row (3 sets to failure)
3. Standing Dumbbell Curl (RPT – 6, 8, 10 reps)
4. One Leg Dumbbell Squat (RPT – 6, 8, 10 reps)
5. Bodyweight Standing Calf Raise (RPT – 6, 8, 10 reps)

*Click on exercise to view video demonstration
*Elevate soles of feet for increased range of motion while performing Bodyweight Standing Calf Raise exercise if possible

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

Set of the Day - Excision (Lost Lands 2018 Mix)

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