Yes! It’s full body day!!! Ready to work hard for those muscles? Let’s work the entire body today in pyramid format with mostly compound movements to promote hypertrophy to build strength, endurance and the muscles!

For this full body muscle building workout, you will need a pair of dumbbells, your mat and a chair for Bulgarian Lunges!

The dumbbells I am using for your reference are 17.5kg each. I use one lighter pair of dumbbells (9kg each) for the Arnold Presses!

20 work
20 rest
40 work
20 rest
60 work
20 rest
40 work
20 rest
20 work
20 rest


CHEST PRESS
DIAMOND PRESS

BULGARIAN LUNGE (dumbbell in opposite hand)

BULGARIAN LUNGE (switch side)

SINGLE ARM ROW (all same side)
SINGLE ARM ROW (switch side)

1 1/2 REP BULGARIAN LUNGE (same side)

1 1/2 REP BULGARIAN LUNGE (switch side)

ARNOLD PRESS
1/2 REP SUITCASE SQUAT (stand every 10 seconds)

Complete fire is the best description for this workout! You will absolutely love it!! It’s a mental challenge but you can do it!!!

And the finisher looks a lot easier than it is! 🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

This will be pyramid day 4 complete and all is left will be HIIT!!

Well done in advance!

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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: https://youtu.be/fX0ltj1fV3E

The Pyramid Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWQFmSeAW8M2p5jaM6R5QXn

My FREE 10 Week Workout Programs

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EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases