#upperbodyworkout #homefitness #workoutchallenge
This pyramid style workout challenge is guaranteed to put your strength and endurance to the test with five different chest and shoulders specific dumbbell exercises! This routine is designed to hit all three of your deltoid heads (anterior, medial, posterior) and both of your major and minor pectoral muscles.

A workout bench is optional for this workout, but you can also do these exercises without it. If you don’t own a bench but would like to remain seated for the overhead shoulder presses in set #1, you may substitute by using a chair to rest your head and back against instead. Please be mindful that your feet should still be planted firmly on the ground, if you decide to modify using the chair!

All exercises performed from a lying position on the bench can be performed in exactly the same position from your mat.

I know you’ll be feeling the heat from this one both during and long after the workout is over, and I can’t wait to hear about it! Xoxo Enjoy! Tiff

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EQUIPMENT:

1. Light - Medium Pair of Dumbbells
2. Medium - Heavy Pair of Dumbbells (for chest presses)
3. Workout Bench *optional
*For your reference, I will be swapping between my 5lb, 8lb, 15lb, and 20lb pairs of dumbbells for this workout.

Remember that the interval timer for this workout is designed to challenge you, likely to a point of fatigue. I would highly advise that you keep a variety of weights in close proximity throughout the workout, using lighter pairs of dumbbells to continue through the working time frame as a method of off-setting near fatigue; and vice versa, to swap back to your heavier weights when you feel more energized.

With that in mind, it is absolutely okay to take extra breaks throughout the working time frame as necessary! I can guarantee you will see me take quite a few added breaks throughout this routine, to ensure that I am maintaining my form and working within my own capacity, while still taking on the mental and physical challenge that comes with pyramid style formatting!


My official merch can be found in the links below!
ADJUSTABLE SET 👉 https://amzn.to/3OIoR8N
SINGLE HIIT BAND 👉 https://amzn.to/42QOSJz
OMBRE WORKOUT SETS 👉 https://bit.ly/3r5VmX

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FORMAT:
X5 PYRAMID SETS

TIMER SETUP:
UPSCALE: 20 work / 15 rest / 40 work / 15 rest / 60 work / 16 rest
DESCALE: 60 work / 15 rest / 40 work / 15 rest / 20 work /
+60 Seconds Rest between sets

PYRAMID SET #1: Overhead Shoulder Press
PYRAMID SET #2: Wide chest press
PYRAMID SET #3: Pullover
PYRAMID SET #4: Medial Lat Fly
PYRAMID SET #5: Lying chest fly

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Your MAY Full Body Pyramid Fitness Challenge Calendar PDF (5/1 - 5/24) can be found in the link below! Get ready to put your strength, endurance, and weight lifting abilities to the ultimate test with this month’s new pyramid series lineup! Pyramid training is a formatting technique used in bodybuilding that uses a scaling and descaling timer set up throughout a series of repeat set exercises, with varying work to rest ratios. This style of training helps to stimulate lean muscle development, will increase your tolerance for time spent under tension, and inherently challenge your mental toughness! Your new guide will include all of the usual strength training and split system workouts throughout the week, with the pyramid style workout being the focus of each new Wednesday upload! Remember to download your free guide from the link below and join me for some of the sweatiest workouts to date!
🏋🏻‍♀️ https://bit.ly/MAYFULLBODYPYRAMID

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In preparation for your workouts, I would recommend doing this:
🔥 https://bit.ly/10MINWARMUP

After you've completed your workout, don't forget to stretch with this:
❄️ http://bit.ly/8MINCOOLDOWN

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⭐️ TIPS FOR GETTING RESULTS/LOSING WEIGHT FROM YOUR WORKOUTS
• While we CAN use exercises to tighten and tone targeted muscles, we cannot spot treat fat. To lose fat, I recommend being in a MODEST calorie deficit (no more than 500 calories less per day). Don't overdo it! Undercutting your calorie intake can actually result in a slower metabolism and slower muscular development. Opt for nutrient dense, whole foods and avoid processed or frozen foods.
• Include a source of protein with each of your meals or snacks. This will help you build muscle and keep your energy and hunger cravings stable. I typically aim for 1.5g - 2g protein per kg bodyweight per day.
• Be sure you are staying HYDRATED. Ladies, 2.7L (91oz) of water per day. Men, 3.7L (125oz) per day.
• Start your day with 16oz of water to kickstart your metabolism, and an additional 4-8oz every 15-20 minutes during your workout.

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