Pyramid Sexy Muscle Workout

Barbell Lunges 20 reps each side

1 minute Squat hold (no weight)

Clean and jerks 20

Repeat the circuit 3x but each time add weight 

Decrease the number of reps on the lunges and Clean and Jerks from 20 to 15 to12

1 Legged Deadlift w/ Dumbell Reverse Flyes

Plank hold with 1 Arm Row

Repeat the Circuit 3x but each time add weight 

Decrease the number of reps from 20 to 15 to 12

Barbell chest Press

Chest Flyes

Tricep Push ups on knees

Repeat the circuit 3x but add weight for the Chest Press and Chest Flyes

Decrease the number of reps fron 20 to 15 to 12

Barbell Bicep Curls

Front Raises

Repeat 3x adding weight for the Barbell Curls

Decrease the number of reps from 20 to 15 to 10


I did this workout in one of my classes and some of the members that took class called me 4 days later and said they were still feeling it in their muscles!