Total-body workouts are effective for fat-loss — and great for those of us who have limited time — but sometimes you just want to hit the weights to get a crazy pump.
This workout, designed by Scott and inspired by the king of muscle, Arnold Schwarzenegger, does just that for the chest and tris. The sheer volume of work targeting those muscle groups will lead to a real pump in the short term, and repeated exposures will lead to visible muscle development in the long run. Scott emphasizes that you shouldn’t rush through the movements; instead, focus on control and muscle contraction to get the most out of your workout.
One thing is for sure: you’ll leave the gym feeling ready to get into a flexing contest with the T-100.
Superset 1:
1A. Dumbbell bench press
How To:
-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.
Sets : 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets
1B. Dumbbell flye
How To:
-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
Superset 2:2A. Feet-up bench dip
How To:
-Start with your feet on a bench and your hands on another, supporting as much bodyweight as possible.
-your elbows to lower your hips towards the floor, then press back up powerfully to return to the start.
Sets: 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets
2B. Cable press-down
How To:
-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.
Sets: 4 Reps: 10-12 (last set to failure) Rest: 2 minutes between sets
3. Cable cross-over
How To:
-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.
Sets: 2 Reps: 10-12 (to exhaustion) Rest: 1 minute
4. Cardio: Treadmill hill climbs
How To:
-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.
Time: 20 minutes