What you will get from the workout – A cardio response and elevated heart rate, maybe even a little bit of sweat. A lactic acid (burning) type of feeling in the arms and soreness the next day if this kind of training is different to what you are used to. Remember to change what you do… even though you will get results of a little strength and fat loss from this workout you will also adapt to it very fast, so change routine at a minimum every 4 weeks.
Perform 4 sets in a row (A1, A2, then repeat A1, A2, 8-12 reps of each) before resting for 2 minutes then moving to the ‘B’ set.
- A1. Close grip Barbell bench press
- A2. Negative chin ups (lowering yourself for 4 seconds) – or close grip lat pull down
- rpt A1, A2, then rest 2 min. Repeat 2-3 times
- B1. Dumbbell 20 degree incline press
- B2. Single arm cable pull
- rpt B1, B2, then rest 2 min. Repeat 2-3 times
(perform all four exercises below one set of each, then rest 2 min)
- C1. Straight arm overhead tricep extension
- C2. V Bar Bicep curls standing (pronated, palms down grip)
- C3. Tricep cable pushdown
- C4. Seated dumbbell bicep hammer curls
- then rest 2 min. Repeat 2-3 times.
Keep the workout less than 60 minutes.
Have fun..
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