We have made it through week 4 and now are on week 5!  I hope your workouts have been going well and they have been pushing you to gain that mind muscle connection.  Alright this week is going to be a great week and your muscles are going to kick into overdrive.  All week this week we will be doing “half” pyramids.  I say “half” because in traditional pyramid fashion as you go down in reps you then go back up.  We are going to be doing 3sets this week but our reps are going to go like this; start semi-heavy and do 10 reps, then immediately go into 8 reps setting the weight a little heavier, then go right into 6 reps setting the weight heavier again and then finish up with 4 reps as heavy as you can.  So 10, 8, 6, 4 reps without stopping is going to be ONE set, you will then rest and do the same thing for 2 more sets and then move on to the next exercise.  I try to use the weight machines more because it is easier to immediately change the weight that way, rather than trying to get a huge collection of dumbbells.  So let’s go work those back and biceps “half” pyramid style and make sure to drink your pre-workout and post-workout shakes, you are going to need them!

Cardio: 45 minutes on treadmill at different inclines and speeds every 10 minutes, then the last 5 minutes max incline and turn around and walk backward, its a killer workout for the glutes and quads.