Bad As#$% Body Workout by Caitlin

PYRAMID UPPER BODY:

**Dumbbells are used for the entire workout

The rep scheme goes like this:

21 reps at a lightweight (not too light(:

18 reps at a medium weight

15 reps at a heavyweight

REST 2 MINUTES

15 reps at the same heavyweight

18 reps at the same medium weight

21 reps at the same lightweight

EXERCISES paired together:

Dumbbell chest press

Dumbbell chest fly

REST 2 MINUTES

then perform the following 2 exercises together:

Dumbbell bent over row

Dumbbell chest pullover

REST ! MIN

then perform

50 ab mat sit ups (beginner)

75 ab mat sit ups (intermediate)

100 ab mat sit ups, weighted(15-25# plate or dumbbell) ADVANCED

PYRAMID LEGS

Same exact rep scheme.

**Dumbbells are used for the entire workout

The rep scheme goes like this:

21 reps at a lightweight (not too light(:

18 reps at a medium weight

15 reps at a heavyweight

REST 2 MINUTES

15 reps at the same heavyweight

18 reps at the same medium weight

21 reps at the same lightweight

**I would do legs on a separate day or you will be super sore!

LEG EXERCISE #1

Stationary lunges

**21 reps each leg, 18 reps each leg,15 reps each leg etc.

LEG EXERCISE #2

Romanian Deadlifts

50 ab mat sit ups (beginner)

75 ab mat sit ups (intermediate)

100 ab mat sit ups, weighted(15-25# plate or dumbbell) ADVANCED