article by Glenn Cranham B.Sc (Hon’s)
This is a workout that’s designed to burn high calories and fat through the utilisation of a peripheral heart action method whilst still achieving hypertrophic gains for the upper body.
You’re going to need a squat rack and it requires two people because of the transitions required between exercises and the necessary adjustments for the positioning of the bar height on the rack. I’m going to list this with the weights I use for one of my clients, just adjust as necessary for your own clients. The client is a 30 y/o male 75kg with a good training history that’s looking for a beach body for summer.
Warm up and mobility as indicated to address tightness or needed activations as identified through the initial client assessment.
Warm up and mobilise as usual and suits your client.
PHA 1
Flat bench press 10 x 70kg
Back Squat 20 X 70kg
Rest 1 min
Flat bench press 10 x 70kg
Back Squat 20 X 70kg
Rest 1 min
Flat bench press 10 x 70kg
PHA 2
Wide grip upright row to overhead press 10 x 35kg
Front Squat 20 x 35kg
Rest 1 min
Wide grip upright row to overhead press 10 x 35kg
Front Squat 20 x 35kg
Rest 1 min
Wide grip upright row to overhead press 10 x 35kg
PHA 3
Barbell bent over row 10 x 50kg
Romanian Deadlifts 20 x 50kg
Rest 1 min
Barbell bent over row 10 x 50kg
Romanian Deadlifts 20 x 50kg
Rest 1 min
Barbell bent over row 10 x 50kg
PHA 4
Dumbbell chest flyes on a bench 10 x 16kg
Bulgarian split squats 10 x 16kg L & R
Rest 1 min
Dumbbell chest flyes on a bench 10 x 16kg
Bulgarian split squats 10 x 16kg L & R
Rest 1 min
Dumbbell chest flyes on a bench 10 x 16kg
PHA 5
Chest supported dumbbell high row 10 x 16kg
Goblet alternating side lunges 20 x 16kg
Rest 1 min
Chest supported dumbbell high row 10 x 16kg
Goblet alternating side lunges 20 x 16kg
Rest 1 min
Chest supported dumbbell high row 10 x 16kg
PHA 6
Preacher bench Z-bar bicep curls 10 x 25kg
Z-bar seated overhead tricep extensions 10 x 25kg
Rest 1 min
Preacher bench Z-bar bicep curls 10 x 25kg
Z-bar seated overhead tricep extensions 10 x 25kg
Rest 1 min
Preacher bench Z-bar bicep curls 10 x 25kg
Z-bar seated overhead tricep extensions 10 x 25kg
Abdominal finisher
20 Decline bench ab curls
20 Decline bench alternating oblique curls/twists
Rest 1 min
20 Decline bench ab curls
20 Decline bench alternating oblique curls/twists
Cool down and stretch out as usual
If you stick to the timings you can get this done in 60 minutes. Give it a try and get cut for the beach.
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