Give this back and chest workout a go from Tim!
Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly! DB = Dumbbell
A) Wide Grip Lat Pulldown (12/10/8/20)
Grip the bar wider than shoulder width apart. Ideally use the longest bar you can find in the gym. Contract your lats and pull the bar down to the top of your chest.
B) Single Arm Narrow Plate Loaded Row (3×10) – 3011 Tempo
Grip the handle with your palm facing in just above waist height. Start with your weakest side first and match the rep number on both sides. If you do not have access to a plate loaded row then a seated row machine with vertical handles with work.
C1) Low Long Pulley Row – Narrow Grip (3×15)
Use a Double D attachment on a long pulley row machine. Ideally sit on an extra mat or step to raise your body and allow the cable to come from a lower position.
C2) Straight Arm Pulldown (3×15) – 2020 Tempo
Pull the cable down from the top to your waist with arms straight throughout. Keep the weight constantly moving; 2 seconds up and 2 seconds down.
D) Peck Deck (20/20/10/10)
Set the pads to chest height. Perform 2 lighter sets followed by 2 heavier sets. Focus on squeezing your chest on every rep.
E) Incline Plate Loaded Press (3×10)
These machines are a personal favourite of mine, but if your gym does not have one then perform an incline press on the smith machine.
F1) Machine Chest Press (3×12)
No explanation needed here. Just jump on the chest press machine and hit 3 sets of 12 reps superset with a Hex Press.
F2) Incline DB Hex Press (3×15)
Set a bench to approximately 30 degrees. Holding DBs together press vertically away from your chest.
Give this session a go and let me know how you get on.
Give this GVT inspired leg workout a go from Tim!
GVT (German Volume Session) is a technique where you perform 10 sets of 10 reps with the same weight. This has been performed in this workout on the leg press with 2 different foot positions.
Before starting the session ensure that you are properly warmed up, properly hydrated and had sufficient nutrition to fuel this workout! Unless stated perform each rep with a 3010 tempo & rest between 60-120 seconds between sets! The numbers in brackets are the number of reps to aim for each set, so adjust the weights accordingly!
A) 45 Degree Leg Press – Normal Foot Position (5×10)
Place feet hip width apart in the middle of the platform, so you work both your quads and hamstrings evenly. Try to keep the weight the same for all 5 sets.
B) 45 Degree Leg Press – Narrow Foot Position (5×10)
Place feet together in the middle of the platform. This will hit the outer sweep of your thighs. Reduce the weight from the weight used on the normal foot position leg press.
C1) Glute Ham Raise (4×12)
Ideally you will use a GHR (Glute Ham Raise) machine for this exercise. If you’re gym doesn’t have one of these, then you can often perform this exercise on a lat pulldown machine…facing away from the machine, with your knees on the pad and heels under the knee pads.
C2) Leg Extension – Feet Together (4×20)
Try to keep your thighs and feet together throughout each rep.
D) Walking DB Lunges (4×24) – 12 per leg
Grap a pair of dumbbells and lunge for 24 steps or 12 steps in one direction and 12 back. Keep your chest and back upright throughout the set.
Let me know how you get on.
Short on time, but need to train legs? Give this workout a go!
4 exercises, 2 supersets, 20 sets in total….simple:
A1) Leg Extension – 5 x 15 reps
A2) Lying Leg Curl – 5 x 15 reps
Rest for 45 – 60 seconds after completing a set of lying leg curls, before starting the next superset.
B1) 45 Degree Leg Press – 5 x 15 reps
B2) Walking Dumbbell Lunge – 5 x 14 reps per leg
Rest for 45 – 60 seconds after completing a set of walking dumbbell lunges, before starting the next superset.
In a rush and need to make the workout even quicker? To make this workout even faster to complete, but still challenging simply reduce the set number to 3 per exercise and remove the rest periods between each superset. So you will only rest after completing all 3 sets of each exercise in Superset 1!
Don’t forget to follow us on our social media channels and let us know how you get on with the workout. We would love to hear how you found the workout….
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– Tim Chase –