Day 3: Work Out Like a Machine
Character Trait:
SELF-CONFIDENCE
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Character Trait: SELF-CONFIDENCE --
Day 3: Pyramid sets
Biceps/triceps/quads/hams
Having learned drop-sets last workout, the concept of a pyramid set is fairly straightforward. The same can be said for pairing these opposing muscles that flex and extend the elbows (biceps and triceps) and flex/ext the knees (quads and hamstrings).
There will be a slight difference from what you did with the drop sets pushing to failure, however. In this workout, and my version of the pyramid sets, you will stop when you reach 10 reps and switch the pin. Start with a light weight, and keep increasing in weight until you hit a weight that you can’t complete 10 times, then start dropping the weight until you get back to your starting weight.
Let’s start with the bicep curl machine. Sit down and put the pin on the lowest weight. Yeah, I know you can do more, but just follow along.
Complete 10 reps at the lowest setting (let’s say it’s 10 lbs)
Put the pin at the next heavier weight (20 lbs) and do 10 more reps.
Keep increasing the weight (30, 40…lbs) until you can’t complete 10 full reps.
Now start dropping the weight (40, 30, 20, 10 lbs) and complete 10 reps until you get back to your starting weight.
Not so easy huh?? You will likely barely be able to lift that puny weight you started with. Plus, after doing one pyramid set, you’ll have lifted a hell of a lot of weight in total when you add up all those reps!!!
10lbs x 10 reps + 20lbs x 10 reps + 30lbs x 10 reps + 40lbs x 5 reps + 30lbs x 10 reps + 20lbs x 10 reps + 10lbs x 10 reps =
1,400 lbs!!!
Next, move on to a triceps extension pyramid set starting at the lowest weight.
Superset 1:
Bicep curls - Pyramid set
Tricep extensions - Pyramid set
For seated leg extensions, the lightest weight might be too easy so you can start at the second or third setting, but don’t forget that you are going to keep increasing the weight until you can’t complete 10 reps and then start dropping down. You can do either seated or lying leg curls for your hamstrings depending on what you have available at your gym.
Superset 2:
Leg extensions - Pyramid set
Leg curls - Pyramid set
All 4 of those muscles will be exhausted after just one pyramid set each. For more advanced lifters you may do another set, but this workout series increases the number of sets weekly so you’ll have a chance to try next week.
To finish things off, I suggest you hit your calves again and don’t neglect your forearms as many new lifters do.
Drop set calf raises on leg press machine
Back to high-reps - 25 reps of forearm curls x 2 sets, either with a DB or BB.
Superset 3:
Leg press calf-raises - Drop set
Wrist curls - 3 sets of 20 reps
Wrist extensions - 3 sets of 20 reps
Pyramid sets can be humbling as you struggle to get 10 reps as you come down the other side of the pyramid set. Focus on you. You are putting in the work to make the gains.
