This 390-Rep 'Push-Pull' Workout Pumps Up Your Chest, Shoulders And Back While Spiking Your Heart Rate
In this workout, we’re going to be taking advantage of the ‘pre-exhaust’ technique. By super-setting bodyweight exercises with dumbbell movements and working similar muscle groups, you can get the most out of your home gym kit and tap into every inch of muscle. It's perfect if your dumbbells are starting to feel a touch on the light side.
The workout is broken up into two blocks; a ‘push’ block, working your chest, shoulders and triceps; and a ‘pull’ block, hitting all of the muscles of your back and pumping up your biceps.
Working in a ‘chipper’ format, make your way through all reps of each movement, before moving on to the next, resting as you need to in order to keep form.
There is a reduction in reps each, allowing you to keep pumping away, even as fatigue inevitably sets in. Do not rest in between the movements in each block and pause only briefly between rounds. Do not fear the fatigue. It's kind of the point.
PUSH BLOCK
1. Push Press x 30, 20, 10, 5 reps
Clean your dumbbells onto your shoulders, palms facing in. Take a breath and brace your core (A) Dip at the knees and use your legs to help (B) press your dumbbells overhead. Lower under control to your shoulders, repeat
2. Press-up x 30, 20, 10, 5 reps
Assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
3. Tricep Dips x 30, 20, 10, 5 reps
Sit on the edge of a box or bench, place both hands flat on the surface to your sides and your legs outstretched in front of you. Push the box away, supporting your weight with your arms and shift slightly forward, off of the edge of the box. (A) With a controlled tempo, flex at the elbow, lowering your body, stop as you feel a stretch in your chest. (B) Push back up explosively until elbows are fully extended.
PULL BLOCK
1. Pull-up x 30, 20, 10, 5 reps
Grasp a pull-up bar with an overhand grip over shoulder width apart, lift your feet from the floor, hanging freely with straight arms. (A) Pull yourself up by flexing the elbows whilst pinching your shoulder blades together. When your chin passes the bar, (B) pause before lowering to the starting position. .
2. Dumbell Curls x 30, 20, 10, 5 reps
This is the bit you’ve been waiting for. Stand tall with a pair of dumbbells at your sides, your palms facing towards you (A). With minimal momentum, curl both of your dumbbells upwards, turning your palms in, until your little fingers are near your shoulders (B). Squeeze here and lower the weights under control.
3. Bent over row x 30, 20, 10, 5 reps
Hold a dumbbell in each hand and bend your knees slightly, hinging at the hip so your back is almost parallel to the floor (A). Row the weights up towards your hips, keeping your core tight, your neck stable and your back straight (B). Lower the dumbbells under control and repeat.
You Might Also Like
