Grab your dumbbells and get ready to squash to the notion that you need a gym for a skin-splitting pump, with this chest, shoulder and back-smashing workout.
This workout is broken down into two sections: a mass-inducing ‘AMRAP’ density block, where you’re aiming to rack up as many muscle building reps as possibly in a 15 minute window, resting only as necessary to catch your breath.
Pay close attention to nailing your form and tempo on each rep, and don’t be afraid to drop reps as the fatigue creeps up. Make a note of your total reps for future reference.
This is followed after a short reprieve by a skin splitting, high rep, ‘fastest finish’ circuit. Your aim here? Get all four rounds pumped our as quickly as possible whilst maintaining impeccable form.
Catch up on all the workouts in this plan here:
Monday: Shoulders and Back
Wednesday: Lower Body
Friday: Chest and Arms
Monday: Lower Body
Wednesday: Upper Body
Friday: Full Body
Monday: Upper Body
Wednesday: Lower Body
Friday: Chest, Back & Abs
Monday: Lower Body
1) Dumbbell See-Saw Press x 5-10 (Each arm)
Grab a pair of dumbbells and lift them onto your shoulders. Press one bell overhead explosively until your arm is fully locked out (A). Lower it back to your shoulder and simultaneously press the opposite arm overhead (B). Alternate in this fashion, keeping the dumbbells in constant motion. Stay sub maximal but aim for 5-10 on each arm, per set.
Only got one weight? Perform 5-10 reps on your weaker arm, before switching and matching reps with the other side.
2) Chin-ups x 5-10
Nothing compliments a big set of shoulders quite like an even bigger back. Grasp a bar with an underhand grip, palms towards your face. Lift your feet from the floor, hanging freely with straight arms (A). Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position. Repeat, breaking up into as many sets as necessary to maintain good form. No bar? Scale to bent-over rows.
5 MINS REST THEN…
AS FAST AS POSSIBLE
4 rounds of:
1) Double Devils Press x 5
Holding both dumbbells, drop down into a press-up position and perform a burpee (A). As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead (B). Lower under control. Once you’ve done five, try to keep your bells in hand and roll straight into your cleans.
Only one bell? Alternate sides each rep.
2) Hang Clean x 10
Stand up from your last devil’s press and hold your bells at your sides, hinge at the hips to lower them to your knees (A). Stand back up explosively with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). Stand up straight, then lower under control to your sides and repeat.
One bell? Perform 5 left, 5 right, 5 left, 5 right.
3) Burpee x 15
Squat down and place both hands on the floor between your feet. Jump your feet back into the top of a press-up and lower your chest to the ground (A). Straighten your arms and hop your feet forwards, before jumping into the air with hands on head (B). Once you’ve done 15, get your hands on your bells and go straight into push-ups
4) Push-Up on Dumbbells x 20
After your final burpee get your hands on your bells and create a strong plank position with your hands on the dumbbells. Your wrists, elbows and shoulders should be directly above one another: think about creating a rigid frame from ankles to head (A). Flex at the elbow, lowering your body, and pause as your chest touches the floor (B). Push up explosively. Repeat.
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