Sometimes fitness can seem complicated. Which, when you’ve spent your week trying to tap into all available energy pathways, practiced regressions and progressions in strict gymnastics, kipping, and butterfly movements, then AMRAPed and EMOMed until metabolic exhaustion, n ‘ is that understandable.
But it can be deliciously simple. It could be the honest quest for a visibly bigger and obviously stronger body. It could be running after the pump.
MH Elite trainer Tom Kemp is here to inject some strength training into your life. Her upper body workout uses three supersets combining pushing and pulling motion patterns, so you can walk away without too much a lot of fatigue.
You have a tri-set of accessories to finish your biceps, triceps and deltoids, so that you finish your sessions as high as possible. If we’re honest, we all want it, right?
Perform both exercises in a superset with 60-90 seconds of rest between each series, working for four supersets in total.
1A) Bench press x 10
1B) Wide pulls x 10
If you need help, use a band to help you get to the top, then do 5 super slow negative reps, before 5 full reps assisted per band.
2A) Trunk cablesex 10
Focus on keeping your shoulders retracted throughout the movement and remember to bring your elbows together.
2B) Low cable / DB rowsex 10
Perform both exercises in a superset with 60 to 90 seconds of rest between each set
3A) DB Shoulder Press x 10
Stop before locking the shoulder press so you can maintain tension throughout your reps. To rest at the top is only to deprive oneself of gains.
3B) Leaning row x 10
Perform each movement back to back with 60 to 90 seconds of rest between sets.
4A) EZ Bar Biceps Curl x 12
4B) Three-string press x 12
4C) Lateral dumbbell elevation x 12
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