Build Your Body 4 Week Challenge: Week Two, Build Your Strength

[01dragonslayer]

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)