Build Your Body 4 Week Challenge | Week One | Week Two | Week Three | Week Four

Uppper Body Burner with Coach Ron

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
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)

Build Your Body 4 Week Challenge | Week One | Week Two | Week Three 

About the Author

Contributing Writer

Ron Jones

Bodybuilding.com’s authors consist of accredited coaches, doctors, dietitians and athletes across the world.

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