Chest, back, arms, legs, shoulders

Simply put, the last five minutes of your workout can be the difference between ending with a muscle-building boom or an ego-deflating whimper.

So whatever body part you’re training at the gym, we’ve got a finisher that’ll make sure you leave no stone unturned in your quest for the ultimate pump and ensure you don’t have anything left in the tank during the final throes of your workout.


Chest: Push-up Drop Set

This push-up drop set uses your body weight to scorch every last muscle fiber in your pecs. Fail each move before moving onto the next, resting between rounds if necessary. Start a five minute countdown timer and complete as many rounds as you can.

1/ Feet Raised Press-ups x Max Reps

      Kick both feet onto a box, couch, or bed and create a strong plank position with your hands on the floor, shoulder-width apart (A). Slowly lower your chest to the floor (b) before explosively pushing back to exclude.

      press up

      2/ Pushups x maximum reps

      Immediately lower your feet to the floor and return to your plank position (A). Bend your elbows to bring your chest to the floor (b). Keep your elbows close to your body as you push back explosively.

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      3/ Hands Raised Press-ups x Max Reps

      Avoid the temptation to drop to your knees, place your hands on your box or bench. This increases the angle and makes the next set slightly easier (A). At the same pace as before, bend the elbow and lower toward the chest until your chest just touches it (B). Power back up until your elbows are locked out.


      Back: Run The Rack Rows

      Start with the heaviest barbell you can row for 6-10 reps, perform one set on each arm, then immediately move to the next lightest set in the rack and repeat with both arms. Work your way through the rack, taking no rest between weights, and increase reps (if you can) as the weight drops. Can you complete the full set?

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      1/ Three Point Dumbbell Row x Max. repetitions left and Max. repeats right

      Holding a dumbbell in your left arm and hinged at the hips, place your right hand on a bench or box (A). With a flat back and a stiff core, transfer your weight to your right hand and row the right dumbbell up at your hip (B). Pause briefly, then lower the weight under control until your arm is straight. Do as many reps as you can, then switch sides.


      Arms: pump with resistance band

      Grab a resistance band and pump up your bi’s and tri’s with this high rep burnout. Perform 50 banded press-downs followed by 50 banded bicep curls – take short breaks if necessary, but continue to break down the reps. Then do 40 of each, followed by 30, then 20, and finally 10 for 300 sleeve stretch reps.

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      1. Triceps Banded Press Down x 50/40/30/20/10

          Loop a resistance band over a high anchor point, grab the bottom half with both hands, tuck your elbows close to your body and place your forearms parallel to the floor (A). Pull the band down, keeping your elbows and upper arms locked, squeezing your triceps hard as you straighten your arms (b), before slowly reversing the movement until your forearms are parallel again.

          2. Banded Biceps Curl x 50/40/30/20/10

          Stand in the middle of a resistance band, holding both ends at waist level (A). Keeping your upper arms still, slowly curl your hands up toward your chest, squeezing your biceps hard at the top of each rep (b). Sslowly lower your arms to a dead hang and repeat.


          Legs: Lunge ‘n’ Squat

          Use this high-rep leg burner to really finish off your pins. Hold a kettlebell or barbell in the “cup” position close to your chest, or just use your body weight – do as many rounds as you can of: forward lunges, back lunges, and feet-up squats. Start with one rep of each (one rep on each leg for lunges), then immediately begin round two with two reps of each, then three reps, then four etc. Climb up the ladder as far as you can do in five minutes, then stagger back to the changing rooms.

          walk lunge



          1. Alternate forward lunge x 1, 2, 3, 4, 5, 6…etc.

          Stand Upright (A). Keeping your chest up at all times, step forward with one leg, bending at the knee until the back knee touches the floor (B). Stand up explosively, pause and repeat with the other leg.

          reverse lunge with body weight

          2. Alternate Reverse Lunge x 1, 2, 3, 4, 5, 6…etc.

          Stand Upright (A). Keeping your chest up at all times, step back with one leg, bend your front knee until the back knee touches the floor (B). Stand up explosively, pause and repeat with the other leg.

          3. Goblet Cyclist Squats x 1, 2, 3, 4, 5, 6…etc.

          Raise your heels on a weight plate or block, keep your feet within 6 inches of each other, heels close together. Hold your barbell close to your chest. Squat down until your thighs are parallel to the floor (A). Explosively stand up and stop just before locking your legs out to keep tension on the quads (b). To repeat.


          Shoulders: Striped 21s

          Grab that resistance band again and pump up those deltoids with a shoulder-burning remix of a classic biceps protocol. Perform the full ’21’ protocol 3 times, resting between rounds as needed to recover.

          1. Raise band laterally 21’s x 3 laps

          resistance band pump

          Step into a light resistance band with both feet and grip the top with tension at waist height (A). Pull the band up sideways until your hands reach shoulder height (b). Perform 7 reps in this manner, followed by 7 reps performing only the top half of the movement, and finally 7 reps of the bottom half.

      Chest, back, arms, legs, shoulders

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