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
![](/media/2069/push-ups.jpg?quality=100)
![](/media/2070/inverted-trx-row.jpg?quality=100)
![](/media/2071/band-pull-apart.jpg?quality=100)
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.
![](/media/2072/pull-ups.jpg?quality=100)
Barbell Bench Press
5 sets x 2-3 reps – Lower reps and heavier weight
3 minutes between sets
![](/media/2073/barbell-bench-press.jpg?quality=100)
Bent over row
4 sets x 6-8 reps
2 minutes between sets
![](/media/2074/barbell-bent-over-row-with-overhand-grip.jpg?quality=100)
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
![](/media/2075/skull-crushers.jpg?quality=100)
![](/media/2076/barbell-bicep-curl.jpg?quality=100)
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.
![](/media/2077/barbell-push-press.jpg?quality=100)
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.