DAY 27 No Music, Only Beeps | Upper Body Pyramids

Описание: Music Version    • DAY 27 | LIVING STRONG - DUMBBELL STRENGTH...  
ACCRUE Playlist    • ACCRUE+: Build Muscle. Build Capacity. 6 W...  

Day 27 focuses on upper-body strength and muscle development using pyramid loading and drop-time circuits. This workout pairs heavier compound lifts early with progressively shorter time intervals to drive both strength and hypertrophy while maintaining quality movement under fatigue.

The session emphasizes chest, back, shoulders, and arms, balancing pushing and pulling patterns to build upper-body strength, muscular definition, and work capacity.

Workout Structure (40 Minutes Total)
• Warm-Up (3.5 min): Prepares joints, muscles, and movement patterns for loaded upper-body work
• Workout (31.5 min): Strength and muscle development using ascending load sets followed by descending time circuits
• Cool Down (4.5 min): Stretching to reduce tension and support recovery

Equipment Needed
• Dumbbells (moderate to heavy)
I’m using 15 lb, 25 lb, 30 lb, and 35 lb dumbbells
• Chair or Bench

Workout Format

Part 1: Ascending Load Sets (Alternating Exercises — 3x)
Focus on controlled reps as load increases while maintaining strong posture and joint alignment.
1. Chest Press
2. Tripod Rows

Part 2: Drop-Time Circuits (3 rounds | 50s → 40s → 30s)
As work time decreases, effort stays high to challenge muscular endurance and metabolic stress.
1. Bicep Curls
2. Arnold Press
3. High Pulls
4. Dumbbell Press Out
5. Overhead Tricep Extension

This workout builds upper-body strength while reinforcing balance between push and pull patterns, helping create strong, defined arms and shoulders without sacrificing control or form. Choose loads that feel challenging but sustainable across the pyramid structure.

Strong presses. Powerful pulls. Earned definition.

DISCLAIMER: As a NASM-Certified Personal Trainer, I want to note that this workout is for educational and informational purposes only. Please consult with a qualified healthcare professional before beginning any exercise program. Perform all exercises at your own risk and modify as needed for your body and fitness level.