Build Your Body 4 Week Challenge: Week Two, Build Your Strength
The Challenge: How fast can you complete the 7-round descending pyramid? Film yourself and post your time.
Exercises to be complete in each round:
Dumbbell Bicep Curl
Dumbbell Side Raise
Dumbbell Row Dumbbell Kickback
Resistance Band Bicep Curl
Resistance Band Side Raise
Resistance Band Band Row
Resistance Band Kickback
Upper Body Burner With Coach Ron
Print
1
Round 1
Dumbbell Biceps Curl
1 set, 7 reps (no rest)
Side Lateral Raise
1 set, 7 reps (no rest)
Dumbbell bent-over row
1 set, 7 reps (no rest)
Double-arm triceps kick-back
1 set, 7 reps (no rest)
Standing Band Biceps Curl
1 set, 7 reps (no rest)
Side lateral raise
1 set, 7 reps (no rest)
Band bent-over row
1 set, 7 reps (no rest)
Double-arm triceps kick-back
Use with bands
1 set, 7 reps (no rest)
2
Round 2
Dumbbell Biceps Curl
1 set, 6 reps (no rest)
Side Lateral Raise
1 set, 6 reps (no rest)
Dumbbell bent-over row
1 set, 6 reps (no rest)
Double-arm triceps kick-back
1 set, 6 reps (no rest)
Standing Band Biceps Curl
1 set, 6 reps (no rest)
Side lateral raise
1 set, 6 reps (no rest)
Band bent-over row
1 set, 6 reps (no rest)
Double-arm triceps kick-back
Use with bands
1 set, 6 reps (no rest)
3
Round 3
Dumbbell Biceps Curl
1 set, 5 reps (no rest)
Side Lateral Raise
1 set, 5 reps (no rest)
Dumbbell bent-over row
1 set, 5 reps (no rest)
Double-arm triceps kick-back
1 set, 5 reps (no rest)
Standing Band Biceps Curl
1 set, 5 reps (no rest)
Side lateral raise
1 set, 5 reps (no rest)
Band bent-over row
1 set, 5 reps (no rest)
Double-arm triceps kick-back
Use with bands
1 set, 5 reps (no rest)
4
Round 4
Dumbbell Biceps Curl
1 set, 4 reps (no rest)
Side Lateral Raise
1 set, 4 reps (no rest)
Dumbbell bent-over row
1 set, 4 reps (no rest)
Double-arm triceps kick-back
1 set, 4 reps (no rest)
Standing Band Biceps Curl
1 set, 4 reps (no rest)
Side lateral raise
1 set, 4 reps (no rest)
Band bent-over row
1 set, 4 reps (no rest)
Double-arm triceps kick-back
Use with bands
1 set, 4 reps (no rest)
5
Round 5
Dumbbell Biceps Curl
1 set, 3 reps (no rest)
Side Lateral Raise
1 set, 3 reps (no rest)
Dumbbell bent-over row
1 set, 3 reps (no rest)
Double-arm triceps kick-back
1 set, 3 reps (no rest)
Standing Band Biceps Curl
1 set, 3 reps (no rest)
Side lateral raise
1 set, 3 reps (no rest)
Band bent-over row
1 set, 3 reps (no rest)
Double-arm triceps kick-back
Use with bands
1 set, 3 reps (no rest)
6
Round 6
Dumbbell Biceps Curl
1 set, 2 reps (no rest)
Side Lateral Raise
1 set, 2 reps (no rest)
Dumbbell bent-over row
1 set, 2 reps (no rest)
Double-arm triceps kick-back
1 set, 2 reps (no rest)
Standing Band Biceps Curl
1 set, 2 reps (no rest)
Side lateral raise
1 set, 2 reps (no rest)
Band bent-over row
1 set, 2 reps (no rest)
Double-arm triceps kick-back
Use with bands
1 set, 2 reps (no rest)
7
Round 7
Dumbbell Biceps Curl
1 set, 1 rep (no rest)
Side Lateral Raise
1 set, 1 rep (no rest)
Dumbbell bent-over row
1 set, 1 rep (no rest)
Double-arm triceps kick-back
1 set, 1 rep (no rest)
Standing Band Biceps Curl
1 set, 1 rep (no rest)
Side lateral raise
1 set, 1 rep (no rest)
Band bent-over row
1 set, 1 rep (no rest)
Double-arm triceps kick-back
Use with bands
1 set, 1 rep (no rest)
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