The timer will be on for a majority of the supersets for 50 seconds per exercise, straighten into the next exercise for 50 seconds with 20 seconds rest inbetween!
However, the first supersets involving chest press will be 45 seconds each exercise with 30 seconds rest inbetween as we should need that little bit more rest!
The staple superset (diamond press followed by pullover) will appear a total of 4 times throughout the workout! A great combination of pushing & pulling!
All you will need for today’s workout is some dumbbells and your mat!
The dumbbells I am using for your reference are 17.5kg each and 8kg each!
CHEST PRESS
DEADSTOP CHEST PRESS
CHEST PRESS
DEADSTOP CHEST PRESS
STAPLE:
DIAMOND PRESS
PULLOVER
SINGLE ARM ROW (one side)
DEADSTOP ROW (same side)
SINGLE ARM ROW (one side)
DEADSTOP ROW (same side)
SINGLE ARM MOMENTUM ROW (one side)
DEADSTOP ROW (same side)
SINGLE ARM MOMENTUM ROW (one side)
DEADSTOP ROW (same side)
STAPLE:
DIAMOND PRESS
PULLOVER
SHOULDER PRESS (one side)
SWITCH SIDE!
SHOULDER PRESS (one side)
SWITCH SIDE!
ARNOLD PRESS (one side)
SWITCH SIDE!
ARNOLD PRESS (one side)
SWITCH SIDE!
STAPLE:
DIAMOND PRESS
PULLOVER
PUSH PRESS (one side)
SWITCH SIDE!
PUSH PRESS (one side)
SWITCH SIDE!
LATERAL RAISE (one side)
SWITCH SIDE!
PARTIAL LATERAL RAISE (one side)
SWITCH SIDE!
STAPLE:
DIAMOND PRESS
PULLOVER
FINISHER!
100 x REVERSE CRUNCH TO TOE TAP!
This finisher appears a lot less challenging than it is! It is all about PRESSING that lower back HARD into the mat as you lower to toe tap. It is important to stop & rest when you feel you just can’t maintain that lower back presses into the mat! And as it is 100 reps, it is important not to rush this. Take your time and work through it!
I loved the staple, in many ways opposing muscle groups (chest & back)!
I think you will appreciate the rest during this workout!
Upper body absolutely will love this!!
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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine:
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.
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