These workouts are great as they follow a superset rule. You perform two different exercises back-to-back without a rest in-between. By doing this you stimulate the working muscles to grow.
Supersets are fantastic as not only are you continuously on the move, but, if one of the items required for the exercise isn’t free, you can choose from the other.
This workout comprises of:
- Two chest-based moves.
- Two triceps-focused moves.
- Straight sets of cable cross-overs to hit the middle part of your chest.
- Some intensive cardio.
For the supersets, complete all the reps of exercise A then move straight on to exercise B without resting.
Superset 1:
1A. Dumbbell bench press
How To:
- Lie flat on a bench holding a dumbbell in each hand.
- Brace your core, drive your feet into the floor and press the weights up until your arms are fully straight.
- Slowly lower back to the start.
Sets : 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets
1B. Dumbbell flye
How To:
- Lie flat on a bench holding a light dumbbell in each hand with your arms straight above you.
- Keeping your core tight, slowly lower the weights out to the sides until you feel a good stretch across your chest.
- Squeeze your chest muscles to return the weights to the start.
Sets : 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets
Superset 2:
2A. Feet-up bench dip
How To:
- Start with your feet on a bench and your hands on another, supporting as much bodyweight as possible.
- Bend your elbows to lower your hips towards the floor, then press back up powerfully to return to the start.
Sets: 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets
2B. Cable press-down
How To:
- Stand in front of a cable machine holding a straight bar attached to the high pulley with an overhand grip.
- Keeping your chest up and elbows close to your sides, press the bar down until it touches your thighs.
- Slowly return to the start.
Sets: 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets
3. Cable cross-over
How To:
- Stand in the middle of a cable machine, holding the D-handles attached to the high pulleys with a slight bend in your elbows.
- Keeping your chest up and maintaining a slight elbow bend, bring your hands together to meet in front of your body.
- Squeeze your chest muscles, then slowly return to the start.
Sets: 2 Reps: 10-12 (to exhaustion) Rest: 1 minute
4. Cardio: Treadmill hill climbs
How To:
- Start running on a treadmill set to 12km/h with one per cent elevation.
- Every 30 seconds increase the elevation by one percentage point until you need to press the stop button.
- Rest for a minute, then repeat.
Time: 20 minutes
