Any time you work out regularly, you will feel better, look better and get stronger--no matter what routine you are doing. However, if you stick with the same routine for more than a few weeks, you may get bored with the routine. In order to avoid this monotony, and a plateau in your progress, try the pyramid workout routine.
Bench Press Pyramid
In the pyramid workout plan, you complete three sets of the same exercise. Start out with a high number of reps at a low weight, followed by a moderate number of reps at an intermediate weight and a low number of reps at a high weight. For the bench press, begin with 16 lifts at 115 lb. Follow with 12 lifts at 155 lb., and conclude with 8 lifts at 185 lb. Take a one-minute break between sets.
Sit-Ups
Sit-ups are an excellent exercise for building strong abs. For the best results, do sit-ups on an exercise ball so your back extends beyond the parallel point. Do three sets of sit-ups to get the maximum pyramid value. Do 50 in the first set, 40 in the second and 30 in the third.
Leg Press
On a Nautilus weight machine, do three sets of leg presses. Leg presses will help your build explosive power in your legs. Do 15 reps at 220 lb., followed by 12 reps at 250 lb. Finally, do 8 reps at 280 lb. Take a one-minute break between each set.
Bench Press Pyramid
In the pyramid workout plan, you complete three sets of the same exercise. Start out with a high number of reps at a low weight, followed by a moderate number of reps at an intermediate weight and a low number of reps at a high weight. For the bench press, begin with 16 lifts at 115 lb. Follow with 12 lifts at 155 lb., and conclude with 8 lifts at 185 lb. Take a one-minute break between sets.
Sit-Ups
Sit-ups are an excellent exercise for building strong abs. For the best results, do sit-ups on an exercise ball so your back extends beyond the parallel point. Do three sets of sit-ups to get the maximum pyramid value. Do 50 in the first set, 40 in the second and 30 in the third.
Leg Press
On a Nautilus weight machine, do three sets of leg presses. Leg presses will help your build explosive power in your legs. Do 15 reps at 220 lb., followed by 12 reps at 250 lb. Finally, do 8 reps at 280 lb. Take a one-minute break between each set.
