How to Finish BIGLY
Got 10 minutes at the end of your gym session? Perfect. That’s more than enough time to get truly pumped if you do it right and do it hard. Dave Lipson and Andrew Charlesworth, founders of training resource Thundrbro (thundrbro.com), have devised four 10-minute supersets to bolt onto the end of any workout. You’ll leave a bigger man LEGS BULGARIAN SPLIT SQUAT DEATH SET
Set up in the split squat position with your back foot on a bench, holding a dumbbell on the same side as your back leg. Grip a fixed object with your other arm for increased quad isolation. Do seven split squats, letting your back knee just touch the ground. Drive up on your heel. After seven reps, hold the front leg at 90º for seven seconds. Repeat the seven reps and seven-second hold cycle with a medium weight, then with a light one. Switch legs to repeat the cycle. Rest for two minutes. Do two rounds, then waddle home.
ARMS BANDED TRICEPS EXTENSION AND HAMMER CURL
Attach a band to a pull-up bar and hold the sides of the band in each hand with your palms facing in, arms bent at 90º. Keep your elbows in tight as you pull the band down until your arms are locked out, pulling your hands apart a bit at the bottom. Raise up. Do 100 reps, then free the band from the rig, step onto it, hold each side to your quads and curl up to your chest, then lower to your thighs. Another 100 reps await. Rest two to three minutes. Do a total of three rounds. Gulp.
CHEST DUMBBELL BENCH PRESS DROP SET
Lie on a bench with a heavy set of dumbbells held to the side of your chest. Perform 10 reps, then drop them (carefully) and immediately pick up a set of dumbbells at 50% the weight of your heavier set and do another 20 reps. Rest two to three minutes and repeat for a total of three sets. On the lighter set, try pausing at the bottom of the rep, just enough to stretch the chest on a few reps at the end of the set. This will help increase blood flow into the muscles.
SHOULDERS BARBELL PRESS ON THE MINUTE
With a barbell loaded to 50% of your one rep max, hold the bar in front of your shoulders with an overhand grip just outside shoulder width. Press the bar overhead, locking out your arms at the top. Perform a three-second negative, lowering the bar back down to your shoulders each rep. Once you’ve completed eight reps, rest for the remainder of the minute. Complete eight reps on the minute for eight minutes. Watch the doorframe on your way out…