Sometimes you just have that feeling, especially if you haven’t worked out in a while, to give yourself a thrashing. Everything is sagging a bit and mentally you just don’t feel the muscle pump. In times like this I just like to throw the workout out the window for an hour and give myself a thrashing. Below is a little routine I use to get all of the vanity muscles pumped. Let me know what your thoughts are!
P.S. I have just realised the plan doesn’t have rest included. After the the superset give yourself 1-2 minutes rest.
We start off with the shoulders on purpose here despite the fact I would normally start off with bench press. Here I am seeking to fatigue the shoulders so that when we get onto the chest it is baring the brunt of the weight. If you have been out of the game for a while this will have you on your hands and knees; pretty quickly reaching failure providing you hit failure in your sets.
If you aren’t shaking by the time you get to the 12th rep and struggling to lift the weight then you are lifting too light.
The Shoulder superset gets you a nice pump and you will reach failure pretty rapidly. The reason we are doing the bodyweight exercises is it utilises a training theory called Metabolic Resistance Training (MRT) to produce large amounts of indigenous growth hormone. This aids in muscle growth as well as metabolising the fat around the body too.
The last exercise is pretty vague but I didn’t know how to describe it. The way in which to get the most of this exercise is to stand side on to the cable machine with the cable originating from the lowest point. Using the hand grip stand far enough away that the tension is already on your arm before starting the movement. This stops the weights smacking together at the end of the rep and always keeps the tension across your pec. Bring your hand in a loose fly motion across your chest whilst having your other hand with the fingers on the sternum and touching top of the pec your working. What you are looking for here is to feel the top of the pec swelling and contracting. If you can’t feel this you either have no upper pec and need to spend some time on it or you are hitting it at the wrong angle.
I have no concerns about you using this privately or even in a session with a client but if you do use it please tell me how the session went and whether you enjoyed it. I love to hear how you guys get on!
Stephen Nash is the lead Exercise Physiologist at Faultless Fitness. With a wealth of experience in delivering clinical and sports interventions, he has helped scores of people achieve their health and sports performance goals.