Hey guys and girls…a little late this week but it’s that time again. I’m going to follow up on a blog I did a couple of weeks ago about pyramid training. To show you the diversity of this type of training, I’m sharing with you the workout I did for my back this week which includes what I like to call some “super” pyramid sets. Refer to my blog here if you are unfamiliar with pyramid training: https://fitgirlkris.wordpress.com/2014/01/29/why-i-love-pyramids/
What I did in this workout was to use the pyramid system with my last set consisting of very high repetitions:
1) One-arm DB Row (3-way hand position – palm facing behind you and upper arm perpendicular to your body, palm facing body, palm facing forward):
- 10 reps each position (no rest)
- 6 reps each position
- 4 reps each position
- 20 reps each position (this last set is a total of 60 non-stop reps each arm)
After this first exercise, you’re back should already be nice and toasty!
2) Wide Grip Lat Pulldown:
- 20 reps
- 15 reps
- 12 reps
- 8 reps
- 6 reps
- 40 reps wide, 40 reps close (no rest)
3) Seated Cable Row:
- 15 reps
- 12 reps
- 10 reps
- 8 reps
- 6 reps
- 4 reps
- 60 reps
Last 2 exercises: Superset
- Back Flye over Incline Bench
- DB Pullover
These 2 were performed with usual rep schemes (I did 12-15 reps here)
This routine is fairly unusual for me: I tend to include many more exercises but trust me, by ending each of the above sets with super high reps (after performing a very heavy weight for 4-6 reps), you will be done!
If you decide to give it a try, let me know how it went!
fitgirlkris 
i have enjoyed your blog. i would love for you to follow my running journey. run100run.wordpress.com
Done!
Hi Kris, I am going to give the shared w/o a try today 🙂 Would you join me and my journey at http://fitnflexy.ca/ ? I will let you know how this works out for me today. Thanks!
Ok, results with this w/o. I pushed to meet every rep and did well with the DB rows. The lat pull downs too only I did 20 final reps instead of 40 so I can work on that. I got all reps in except for the last set of 60, again only went to 20. The flyes and DB pullovers I did in my chest w/o the day before so I let that be and threw in some bent over barbell rows for 5 sets and back extensions for 3 sets of 10. I learned that I am stronger and that I can actually do more, I am able to lift heavier for longer. Sometimes we just do not know our own strength and getting out of our comfort zone can tell us plenty. I will work on progressing in this routine next back session 🙂 Thank you Kris!
Awesome Hollie! I found your blog but can’t find the follow on my phone…will check computer later!