These ultimate routines are here to give you a workout like no other so that you can experience a different side to training. I find it is very easy for people just to get stuck in a rut with your workouts and therefore never truly push yourself to what you are capable of doing. Do you find yourself going into the gym and completing the same workouts for the last few months now? Are you progressing? Is your physique growing and changing or is it stagnating? Have you reached a plateau and now find yourself needing something which is going to kick start your work ethic? When you see no progress it is easy to take your foot off the pedal so hopefully reading this will give you the spark you need to work harder....
Chest and Back
This workout focuses on two muscle groups by performing two different exercises that will work your chest and back areas. The moves you will perform are a bench press for your chest and a bent over row for your back. Each set is going to consist of 15 reps and both exercises are done as a superset over 10 sets in total. So for all you quick, calculated people, you will be performing a total of 300 reps in this one workout. Once you have completed your 10 sets the workout is complete and you can go fill your protein shake, it is as simple as that!
How Much Weight?
The amount of weight you push and pull for both exercises is important as too much will leave you gassed and not enough will leave you feeling like you could have done more. So for the bench aim for your body weight on the bar, in my case I weigh 80 kgs and will use this amount and do the same for bent over rows too. Have both bars set up so that the transition between bench and row is swift and gives you no time to rest.
How Much Rest Between Sets?
Ultimately you want to give yourself as little rest time between sets as possible but also having enough so that you maintain good form. Resting for 2-3 minutes between each set is enough to get your breath back and to set yourself ready for the next superset. Form When you get half way through you might find as you tire your form might get sloppy also, so being conscious of this is important. 15 reps is a lot when you have already reached 60 or so reps on each exercise and it is only natural to get tired and take extra pauses. When I know I am going to be performing a big session like this I always make sure I have my BCAA drink with me that allows my muscles to contract effectively. Leave a comment below on how you get on with this workout and don't forget to have your protein shake when you are finished. Good Luck, you can do it!!