PYRAMID SHOULDERS & ARMS WORKOUT - Hypertrophy | Pyramid Series Day 2

Pyramid training shoulders and arms! This workout is for strengthening and building hypertrophy in the shoulders, biceps and triceps! You will be preoccupied with focus on that slow and controlled pace whilst aiming to get over the 60 second set! Packed full of pressing, curling pushing and rowing!

For this upper body workout, you will need a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 8kg each. If you have a selection of weights, keep them nearby as you may want to change according to exercise!

The timer will be on with the following structure:

20 seconds work
20 seconds rest
40 seconds work
20 seconds rest
60 seconds work
40 seconds work
20 seconds rest
20 seconds work
20 seconds rest

CLOSE TO OPEN TO PRESS

ALTERNATING LATERAL RAISES

DOUBLE FRONTAL RAISES

REAR DELT ROW (all same side)

REAR DELT ROW (switch side)

SKULLCRUSHERS

SHOULDER CRUSHERS

PALMS UP CURL HOLD (full curl every 10 seconds)

HAMMER CURLS

Finisher:

30/30/30

DIAMOND PUSH UPS
TRICEP PUSH UPS
COBRA PUSH UPS!

I want you to give this finisher every thing you have got left in you!! It is 90 seconds to bring those triceps to near failure!

You will finish with the biggest smile on your face! I did… a mixture of relief and accomplishment!

I loved finishing on cobra push ups… and when even one rep becomes challenging you know it’s been a tough one!

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[aseelswais]

Believe it or not..I freezed my gym membership and switched to work with Caroline.. Big hi from Toronto 🇨🇦

[vylia]

One year later, second round, double weights, all the burn! The curl hold is still super challenging! Thanks, Caroline!

[matthewalmond]

I can certainly feel my hamstrings after all those RDLs yesterday...and quads too after all the lunges! What a great start to our pyramids series! And upper body today...it’s going to be intense...and we have lots of press ups to look forward to at the end! Have a great workout everyone! Matthew

[anthonycraig]

What I love about pyramid, is that the body part is primed gradually to get to the goal of the minute workout.

[stephaniedunsdon]

Caroline, I wanted to thank you for last week's Calisthenics. I really enjoyed using only my body weight and I honestly found each workout to be quite challenging. When I started the Pyramid series today I felt more controlled and all around my body felt great. Once again, thank you for your workouts and the encouragement you bring to so many.

[sannaoverington]

OH MY GOD, I could never do diamond push-ups before, but here I was today and did them without thinking... and did 10 reps. That finisher was phenomenal!

[ajaya]

For yesterday's Leg day my kid was saying that Caroline is strongest woman but you are also strong. You can do it.
LOL...
Awesome workout series. Thanks Caroline

[kylefreestyle]

Legs are dead, walking like a 🐧 ever since we went back to dumbbells... oh my goodness now shoulders. I bet we're gonna love 60 seconds of shoulders and triceps. Thank you Caroline

[saidaarfaoui]

Yesterday's leg session was a very solid one, even if the exercises were simple, and today's upper body workout will be the same. I love this Pyramid series, it's a challenging one. Thank you Caroline 👍👍👍❤❤❤
Have a great workout everyone!

[alessiamarigliani]

How nice to be able to feel the difference between different workouts. I acquired this ability with you, Caroline! Thanks for the variety you offer us every week ❤️

[triciam]

YAY!!!! Looking forward to resting my lower body… love upper body work! The CC work with body weight definitely gave my muscles a break!

[juana]

This was amazing - loving the Pyramid series just as much as the Beastmode!
My legs were aching this morning. I didn't think I would be able to complete the ARM workout as I could barely bend down but after a stretch, I was good to go and killed this Shoulders & Arms w/out. Definitely looking forward to Glue day tomorrow - my whole body will be on FIRE by the end of the week. Looking forward to the burn! Thank you again Caroline for all your hard work and dedication to our ever growing & lovely community. We will be forever indebted to you!!!

[heatherpoletti]

31 minutes of fantastic exercises! Most challenging was the rear delt rows and shoulder crushers. The finisher fatigued muscles even further. My husband joined me for the first time today and really liked your format.

[mercymuteke]

Oh my oh my, lower body is sore, upper body is sore! By Friday my whole body will be sore. This is not a joke. I used 2/7.5kg and 5kg dumbbells. I was in the end shaking. Phew 😮‍💨. Caroline, you know how to create effective and seriously challenging workouts. And oh I love when Caroline gets challenged with her own workouts and smiles 😊! Sweet ❤️

[rachelb]

Appreciate all the effort you put into creating these workouts…has made such a huge difference in my training

[cameronhenderson]

Feeling the legs from yesterday's sesh! 😌. Enjoyed this shoulders and arms workout, it went by so quickly. Thanks Caroline. 👍🙏

[tinamercado]

thank you for this week! thank you for every week! i enjoyed today’s leg day!!!! i look forward to weights again in am!

[TheCorporateMullet]

Caroline your muscles are POPPIN’ in the still shot for the video - you are such an inspiration!

[sandraoshea]

Amazing amazing amazing 😍 .. feeling strong 💪. Thanks so much Caroline. Happy Tuesday everyone

[asab]

Can't wait to do this later!! My legs are on 🔥 from yesterday... 🌈🌈🌻🌻