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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