Whether you’re looking for a sure-fire way to maximise your pump at the end of your next session, or just for a quickfire dose of muscle-building goodness for your chest, back and arms that will see you in and out of the gym in less than 20 minutes, this four-move throwdown has you covered either way.
You’re going to begin with a chest-building bodyweight staple, aiming for 100 dips with impeccable form. The catch: every time you have to stop, drop off of your bars, grab a pair of light dumbbells and perform 20 curls, before immediately getting back to your dips.
Once you’ve got 100 dips and an unholy number of penalty curls in the bag, head to a bar and repeat the protocol, this time aiming for 50 perfect pull-ups with the penalty stinger of 15 close grip push-ups each time you drop off of the bar. A word of warning: you’re going to need a bigger t-shirt after this one...
A1. Dips x 100
Jump up on two parallel bars with your arms locked out straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward (B). Drive yourself back up to the top and repeat.
A2. Bicep Curl x 20 (every time you stop)
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, fighting them all the way and repeat.
B1. Pull-up x 50
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.
B2. Close grip push-ups x 15 (every time you stop)
Drop into a plank position, with your core tight and hands stacked 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.
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