muscle-building-finishers-for-every-body-part


13 Muscle-Building Finishers for Every Body Part

Every once in a while, you need to really push your muscles to grow, and that’s where finishers come in. Whether you’re a competitive athlete who can’t be satisfied until there’s no gas left in the tank or just an enthusiastic bodybuilder who wants to get the biggest bang for his buck, finishers can help you push through your pain barriers and earn some extra muscle thickness.

Finishing techniques are here to help you achieve maximum growth and fat loss by making sure you use up every ounce of energy and end your workout in the most brutal way. In other words, they are designed to be the longest 10 minutes of your life and if they don’t make you feel like you’re going to throw up, you’re not doing them right. But if you perform them correctly, you are guaranteed to reap some impossible gains. Without any further ado, here are the 15 best muscle-building finishers that will make your muscles scream and ensure maximum their growth:

#1. Barbell or dumbbell bench press

The first on our list of ball-busting finishers is the king of exercises, of course. Perform ladder sets using 75% of your 10-rep max for a total of four rounds with 2 minutes of rest in between.

  • Set 1: 2 reps, 10 seconds rest
  • Set 2: 3 reps, 10 seconds rest
  • Set 3: 5 reps, 10 seconds rest
  • Set 4: 10 reps, 2 minutes rest

#2. Deadlift superset

As long as you employ proper form, this deadlift superset will help you squeeze out every ounce of potential growth from your muscles. Aim for 3 rounds with 2 minutes of rest between rounds. Use the same bar and weight for both exercises (50-60% of your 10-rep max will work great).

  • Barbell deadlift: 10 reps
  • Barbell bent-over row: 10 reps

#3. Giant shoulder set

How about some shoulder fun at the end of a vigorous upper body session? Start by performing 10 reps of dumbbell lateral raises with two 50-pound dumbbells, then perform 10 reps of dumbbell front raises with two 45-pound dumbbells, then again 10 reps of dumbbell lateral raises but with 40-pound dumbbells followed by 10 reps of dumbbell front raises with 35-pound dumbbells and so on. Continue to gradually lower the weight by 5 pounds on each set until you reach 0.

#4. Machine and push-ups giant set

For this finisher you’ll need to set the machine fly, incline hammer strength machine, incline smith machine and cable crossover machine to a moderate weight, then perform one set of 12 reps at each machine, performing pushups to failure between each set. Complete three rounds without any rest in between. Sounds great, right? Here’s how one round should look like:

  • Machine fly: 12 reps
  • Push-ups to failure
  • Hammer strength machine incline press: 12 reps
  • Push-ups to failure
  • Smith machine incline press: 12 reps
  • Push-ups to failure
  • Low to high cable fly: 12 reps
  • Push-ups to failure

#5. Tri-set finisher for the back

Building a massive back isn’t all fun and games. First you need to hit all of your back muscles as hard as you can, then completely destroy them with a brutal back finisher. Perform 4 rounds of this muscle-exhausting tri-set with 2 minutes of rest between rounds.

  • dumbbell lateral raises until failure
  • Eccentric pull-ups (explosive pull-ups followed by slow lowering down): 6 reps
  • Reverse grip lat pull-down: 10 reps

#6. 21’s for biceps

This great biceps finisher includes one set of partial dumbbell curls, one set of partial peak curls and one set of standard barbell curls, without any rest in between. Partial curls are performed by curling your arms upward, then stopping when your forearms become parallel to the floor and lowering back down, while partial peak curls are performed by curling the weight up to your shoulders, then lowering it down halfway (when the forearms are parallel to the floor) and curling up to full contraction again.

  • Partial standing/seated dumbbell curls with forearms to parallel – 7 reps
  • Partial standing/seated dumbbell peak curls – 7 reps
  • Standard standing/seated dumbbell curls – 7 reps

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