These workouts follow a superset protocol, where you perform two different exercises back-to-back. It’s an efficient way of stimulating the working muscles to grow bigger. This workout comprises two chest-based moves, two triceps-focused moves, straight sets of cable cross-overs to hit the middle part of your chest and, to finish, some intensive cardio.
For the supersets, complete all the reps of exercise A then move straight on to exercise B without resting.
Sets 4 Reps 10-12 (last set to failure) Rest 2 minutes between sets.
1A Dumbbell bench press
- 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.
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1B Dumbbell flye
- 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
2A. Feet-up bench dip
- 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.
2B. Cable press-down
- 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.
3. Cable cross-over
Sets 2 Reps 10-12 (to exhaustion) Rest 1 minute
- 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.
4. Cardio: Treadmill hill climbs
Time 20 minutes
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