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"&amp;lt;p&amp;gt;This upper workout following workout offers an intense upper body challenge by using the &amp;lt;a href=&amp;quot;https://www.verywell.com/pyramid-training-1231092&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt; pyramid method of training&amp;lt;/a&amp;gt;:\u00A0 Increasing your weight and reducing your reps for each set of your exercises.\u00A0 With this type of training, you start with 12 reps, &amp;lt;a href=&amp;quot;https://www.verywell.com/weight-training-101-1229713&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;choosing a weight&amp;lt;/a&amp;gt; that you can ONLY lift 12 times (the last rep should be very difficult, but not impossible).\u00A0&amp;lt;/p&amp;gt;&amp;lt;p&amp;gt;For each set, you&amp;amp;#39;ll increase your weight and reduce your reps, ending with the heaviest weight you can lift for 8 reps.\u00A0 It may take time to determine the right weight for each set, so keep a journal to track your weights each week.\u00A0 Advanced exercisers may want to increase intensity by doing the optional sets described below.\u00A0 I&amp;amp;#39;ve included sample weights for each set, but these are only to give you an idea of how to change your weights, so modify according to your fitness level.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Precautions&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;&amp;lt;br/&amp;gt;See your doctor before trying this workout if you have any injuries, illnesses or other conditions.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Equipment Needed&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;An exercise ball, a bench or step, a barbell with various weighted plates and various weighted dumbbells.\u00A0 If you don&amp;amp;#39;t have a barbell, feel free to use dumbbells.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;How To&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;ul&amp;gt;&amp;lt;li&amp;gt;Warm up with light cardio or warm up sets of the exercises&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;For each exercise, choose a light, medium and heavy weight and perform each set in the following format:&amp;lt;br/&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;If you&amp;amp;#39;re &amp;lt;strong&amp;gt;advanced&amp;lt;/strong&amp;gt; or want more intensity, you can do triangle pyramids, which involve both ascending and descending pyramids:&amp;lt;br/&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight&amp;lt;br/&amp;gt;Set 4 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 5 - 12 reps, light weight&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;For each set, choose enough weight that you can ONLY complete the assigned number of reps&amp;lt;/li&amp;gt;&amp;lt;li&amp;gt;Rest for 30-60 seconds between sets and exercises&amp;lt;/li&amp;gt;&amp;lt;/ul&amp;gt;&amp;lt;h3&amp;gt;Let&amp;amp;#39;s get started with your first exercise:&amp;lt;strong&amp;gt; &amp;lt;a href=&amp;quot;https://www.verywell.com/upper-body-pyramid-workout-1231476&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;3&amp;quot;&amp;gt;Chest Presses&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/pushups-chest-presses-and-chest-flies-1231101&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;Chest Presses&amp;lt;/strong&amp;gt;&amp;lt;/a&amp;gt;:&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Lie down on a bench or step and begin with the weights in each hand straight up over the chest, palms facing out.\u00A0 Bend the elbows and lower the arms down until the elbows are just below the chest (arms should look like goal posts). Press the weights back up without locking the elbows and bring them together over the chest.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Reps/Sets/Duration&amp;lt;/strong&amp;gt;:\u00A0&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight12-16 reps&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Next Exercise:\u00A0 &amp;lt;a href=&amp;quot;https://www.verywell.com/upper-body-pyramid-workout-1231476&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;Chest Flies&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/pushups-chest-presses-and-chest-flies-1231101&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;Chest Flies&amp;lt;/strong&amp;gt;:\u00A0&amp;lt;/a&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Lie on the floor, bench or step. Hold weights over the chest with the palms facing each other.\u00A0 Keeping the elbows slightly bent, lower the arms out to the sides and down until they&amp;amp;#39;re level with the chest.\u00A0 Keep the elbows in a fixed position and avoid lowering the weights too low.\u00A0 Squeeze chest to bring the arms back up as though you&amp;amp;#39;re hugging a tree.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Reps/Sets/Duration&amp;lt;/strong&amp;gt;:\u00A0&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight12-16 reps&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Next Exercise: &amp;lt;a href=&amp;quot;https://www.verywell.com/upper-body-pyramid-workout-1231476&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;One Arm Row&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/back-exercises-1231098&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;One Arm Row&amp;lt;/strong&amp;gt;:\u00A0 &amp;lt;/a&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Place the left foot on a step or platform and rest the left hand or forearm on the upper thigh.\u00A0 Hold a weight in the right hand, tip forward keeping the back flat and the abs in, and hang the weight down towards the floor.\u00A0 Bend the elbow and pull it up in a rowing motion until it is level with the torso or just above it. At the top of the movement, squeeze the back while keeping the hips square and the abs engaged.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Reps/Sets/Duration&amp;lt;/strong&amp;gt;:\u00A0&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight12-16 reps&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Next Exercise:\u00A0 &amp;lt;a href=&amp;quot;https://www.verywell.com/upper-body-pyramid-workout-1231476&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;Pullovers&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/back-exercises-1231098&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;Dumbbell Pullovers:\u00A0 &amp;lt;/strong&amp;gt;&amp;lt;/a&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;In a bridge position on the ball, hold one heavy weight in both hands overhead.\u00A0 Keeping the elbows slightly bent, gently lower the weight behind you (arms are mostly straight), going as low as you can.\u00A0 Squeeze the back to pull the weight over the chest and repeat.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Reps/Sets/Duration&amp;lt;/strong&amp;gt;:\u00A0&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight12-16 reps&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Next Exercise:\u00A0 &amp;lt;a href=&amp;quot;https://www.verywell.com/upper-body-pyramid-workout-1231476&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;Bent Arm Lateral Raise&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/shoulder-exercises-1231107&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;Lateral Raise:&amp;lt;/strong&amp;gt;\u00A0 &amp;lt;/a&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Stand with feet about hip-distance apart holding weights with the elbows bent to 90 degrees, palms facing in.\u00A0 Rotate the shoulders to lift the arms straight up to the sides, keeping the elbows in a fixed position throughout the movement.\u00A0 Lower and repeat.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Reps/Sets/Duration&amp;lt;/strong&amp;gt;:&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Next Exercise: &amp;lt;a href=&amp;quot;https://www.verywell.com/upper-body-pyramid-workout-1231476&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;Alternating Overhead Press&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/shoulder-exercises-1231107&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;Alternating Overhead Press:&amp;lt;/a&amp;gt;\u00A0 &amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Begin standing or sitting with elbows bent and weights next to the ears.\u00A0 Press the right arm up overhead while keeping the left arm in place. Engage the abs to keep the rest of the body stable.\u00A0 Lower the right arm and, keeping it in place, press the left arm up overhead.\u00A0 Continue alternating and avoid resting the weight on the shoulder.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Reps/Sets/Duration&amp;lt;/strong&amp;gt;:\u00A0&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Next Exercise: &amp;lt;a href=&amp;quot;https://www.verywell.com/upper-body-pyramid-workout-1231476&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;Biceps Curls &amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/strength-exercises-for-the-biceps-1231100&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;Hammer Curls&amp;lt;/strong&amp;gt;:&amp;lt;/a&amp;gt;\u00A0&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Stand with feet about hip-distance apart and bend the elbows, bringing the weights up into a curl.\u00A0 The palms should face in.\u00A0 Lower, keeping a slight bend in the elbow at the bottom and repeat.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Reps/Sets/Duration&amp;lt;/strong&amp;gt;:\u00A0&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Next Exercise:\u00A0 &amp;lt;a href=&amp;quot;https://www.verywell.com/upper-body-pyramid-workout-1231476&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;Close Grip Bench Press&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/triceps-exercises-1231109&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;Close Grip Bench Press:&amp;lt;/strong&amp;gt;\u00A0&amp;lt;/a&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Lie on a bench or ball (more advanced) and hold a barbell or dumbbells in a narrow grip, hands about shoulder-width apart.\u00A0 The palms should be facing out.\u00A0 Begin the movement by bending the elbows and lowering the bar towards the ribcage, elbows pulled in and close to the body.\u00A0 Concentrate on squeezing the triceps to push the weight back up.\u00A0 Avoid locking the elbows at the top of the movement.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Reps/Sets/Duration&amp;lt;/strong&amp;gt;:\u00A0&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Next Exercise:\u00A0 &amp;lt;a href=&amp;quot;https://www.verywell.com/upper-body-pyramid-workout-1231476&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;2&amp;quot;&amp;gt;Triceps Extensions&amp;lt;/a&amp;gt;&amp;lt;/strong&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;a href=&amp;quot;https://www.verywell.com/triceps-exercises-1231109&amp;quot; data-component=&amp;quot;link&amp;quot; data-source=&amp;quot;inlineLink&amp;quot; data-type=&amp;quot;internalLink&amp;quot; data-ordinal=&amp;quot;1&amp;quot;&amp;gt;&amp;lt;strong&amp;gt;Triceps Extensions:&amp;lt;/strong&amp;gt;\u00A0 &amp;lt;/a&amp;gt;&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Lie on the floor or a bench/ball and extend the arms straight up over the chest, palms face in. Bend the elbows and lower the hands until they&amp;amp;#39;re next to the ears, elbows at about 90-degree angles.\u00A0 Squeeze the triceps to straighten the arms without locking the joints.\u00A0 Keep the elbows steady throughout the movement, only moving the forearms.&amp;lt;/p&amp;gt;&amp;lt;h3&amp;gt;&amp;lt;strong&amp;gt;Reps/Sets/Duration&amp;lt;/strong&amp;gt;:\u00A0&amp;lt;/h3&amp;gt;&amp;lt;p&amp;gt;Set 1 - 12 reps, light weight&amp;lt;br/&amp;gt;Set 2 - 10 reps, medium weight&amp;lt;br/&amp;gt;Set 3 - 8 reps, heavy weight&amp;lt;/p&amp;gt;"^^<http://www.w3.org/2001/XMLSchema#string>
<https://www.verywell.com/upper-body-pyramid-workout-1231476>