Westside Barbell: GPP Home Workouts Wk.5

by Westside Barbell on April 15, 2020

Pyramid Sets

*extra workouts

*many of these lifts will require extra weight in the way of a weight vest or heavy object


Day 1.0

Incline Push-ups x10, 20, 30, 40

 

Push-ups x15, 30, 15

 

Decline Push-ups x20, 30, 40, 30, 20

 

Object Front Raise x10, 20, 30, 40, 50

-we like cinderblocks

 

Banded Front Raise x30, 50, 70

 

Band Tear x30, 40, 50, 60, 50, 40, 30


 

 

 

 

 

 

Day 2.0

Lying Banded Hamstring Curls x30, 40, 50, 60, 70

 

Bulgarian Split Squats x10, 15, 20, 25 (each leg)

-keep torso upright

-drive through the heel

 

Wide Stance Squat x20, 30, 40, 30, 20

-if not a heavy enough object is available to make it challenging, perform 3-10sec negatives

 

Seated Banded Hamstring Curl x70, 60, 50, 40, 30

 


 

 

 

 

 

 

Day 3.0

Bodyweight Tricep Extension x5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5

-skullcrusher ROM

-hands slightly closer than shoulder width

-use a porch railing

 

Banded High Row x30, 40, 50

 

Diamond Push-up x10-15, 15-20, 20-25, 25-30

 

Banded Low Row x40, 50, 60

 

Banded Face Pull x50, 60 ,70

 

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