Perform this workout two times a week in the month and you will feel the results!
Warm-up
Push-ups – 3 x 15 reps in a Superset with
Inverted TRX Row or Banded Pull Apart - 3 x 12 reps
Rest 60 seconds between Superset
Workout
Pull-ups
6-10 sets x 1-3 reps with 90 seconds rest between sets
Do a lot of sets with low reps - a slow pull up is a bad pull up. Focus on speed rather than doing as many as possible.
Barbell Bench Press
5 sets x 2-3 reps – Lower reps and heavier weight
3 minutes between sets
Bent over row
4 sets x 6-8 reps
2 minutes between sets
Skull Crushers with straight or EZ-bar
3 x 12 reps Superset with
Barbell Bicep Curl (straight or EZ-bar)
4 x 4-7 reps
Rest 90 seconds after each Superset
Barbell Push Press overhead
6 sets x 3-4 reps with 2 minutes rest
You will be burning out at this point, so focus on form and good quality reps.
Ensure that you stretch your pecs and lats thoroughly after this workout and drink plenty of water to aid in your recovery.
If you would like to try a GoodLife Group Fitness class that challenges your strength, try BODYPUMP! It is the original barbell class that shapes, tones and strengthens your entire body.