Focus: Increase reps then decrease reps for challenging sets.
Exercises: Push-Up [21], Triceps Extension [1], Reverse Crunch [40], Superman [42], Narrow Triceps Push-Up [6], Triceps Extension [1] (using the same exercise as a finisher or different variation)
BEGINNER
(Approx. 35-45 min)
Warm-up: 5 min light cardio.
Workout: Complete 3 rounds. Pyramid Set: 5-8-10-8-5 reps
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Push-Up [21] with 60s rest between sets.
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Triceps Extension [1]: with 60s rest between sets.
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Reverse Crunch [40]: with 60s rest between sets.
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Superman [42]: with 60s rest between sets.
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Narrow Triceps Push-Up [6]: with 60s rest between sets.
Cool-down: 5 min stretching.
MEDIUM
(Approx. 45-55 min)
Warm-up: 5-7 min dynamic warm-up.
Workout: Complete 4 rounds. Pyramid Set: 8-10-12-10-8 reps
- Push-Up [21]: with 45s rest between sets.
- Triceps Extension [1]: with 45s rest between sets.
- Reverse Crunch [40]: with 45s rest between sets.
- Superman [42]: with 45s rest between sets.
- Narrow Triceps Push-Up [6]: with 45s rest between sets.
Cool-down: 7-10 min stretching.
ADVANCED
(Approx. 55-60 min)
Warm-up: 7-10 min dynamic warm-up.
Workout: Complete 5 rounds. Pyramid Set: 10-12-15-12-10 reps
- Push-Up [21]: with 30s rest between sets.
- Triceps Extension [1]: with 30s rest between sets.
- Reverse Crunch [40]: with 30s rest between sets.
- Superman [42]: with 30s rest between sets.
- Narrow Triceps Push-Up [6]: with 30s rest between sets.
Cool-down: 10 min stretching.
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