Need to sneak in a quick pump session, our at home chest and back workout has you covered. And here's the best bit: all you need is a pair of dining room chairs and a broomstick.
Now you have your DIY gym it's time to get to grips with the workout, which goes beyond the usual home workout fare of burpees and sit-ups. This sesh delivers a real dose of muscle-building stimulus straight to your pecs, back and arms.
Work your way through the following four movements using a ‘descending ladder’ protocol: beginning with 10 reps of each move, followed by 9 of each, then 8, continuing in this fashion until you reach 1, for a total of 220 muscle swelling reps. You got this.
1. Dips x 10-1
Grab yourself a pair of dining room chairs, or a couple of boxes and place your hands on both, lifting your feet from the ground with your arms locked out straight, supporting your bodyweight (A). Bend at the elbows, slowly lowering yourself until your elbows are at right angles, ensuring they don’t flare outward (B). Drive yourself back up to the top and repeat.
2. Inverted rows X 10-1
Place a bar, broomstick or dowel across your chairs or boxes and hang below with straight arms, a wide grip and a tight midline (A), Bend your elbows and pull yourself to the bar, pause here for a second (B) before lowering yourself under control back to a full hang, repeat.
3. Feet elevated press-ups x 10-1
Kick both feet up onto your bench, creating a strong plank position with your hands on the ground, shoulder width apart (A). Slowly lower your chest to the ground (B) before explosively pressing back to lockout.
4. Leg assisted chin-ups x 10-1
Jump back into your inverted row position and walk your feet backwards until your torso is almost upright, and turn your palms to face you. (A) Keep your knees bent and pull your chin above the bar, squeezing your biceps hard at the top (B) before lowering.
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