4
12
30"
3
12
30"
4
10, 10, 10, 10
60-90"
5
12,10, 8, 6 - 12
60"
5
12,10, 8, 6 - 12
60"
4
12, 12, 12, 12
60"
4
12, 12, 12, 12
45-60"
4
12,12,12,12
45"
HOW IT WORK
You will start with a lighter weight with a higher rep range. Your middle sets will be heaviest with a lower rep range, and then you will return to lighter more moderate weight again for higher reps.
- Ascending Pyramid: This pyramid starts with light weight and high reps, and with each successive set the weight gets heavier and the reps get lower.
Do not neglect to apply the warm-up and stretching movements we give before starting the workout.
You can adjust the weights this way.
| 12 Reps | %50 Weight |
| 10 Reps | %60 Weight |
| 8 Reps | %70 Weight |
| 6 Reps | %80 Weight |
| 12 Reps | %50 Weight |
Muscle Worked in the Back Workout
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