#7. Triceps tri-set
Yearning for some explosive triceps growth? Perform one round of this hellish tri-set at the end of your triceps workout:
- Bodyweight dips: Reps until failure, 15 seconds rest
- Diamond push-ups: Reps until failure, 15 seconds rest
- Triceps bench dips: Reps until failure
#8. Push-up tri-set
Push-up tri-set finishers are a fairly advanced, high intensity workouts that are guaranteed to push the muscles targeted way beyond their limits!
For best results, aim to complete 100 reps.
- Decline wide-grip push-up: Reps until failure, 15 seconds rest
- Incline push-up: Reps until failure, 15 seconds rest
- Diamond push-up: Reps until failure, 15 seconds rest
#9. 8-round superset for abs
If you’re like most people, we can assume that you’re working hard to shed those last extra pounds of fat around the waist but your regular workout seems to lack the required fat-burning intensity. In that case, give your abs a real treat with this 8-round finisher. Allow yourself only 10 seconds of rest between exercises and 2 minutes between rounds.
- Hanging knee raise: 20 reps
- Hanging leg raise: 20 reps
#10. 8-round plank superset
This plank superset is designed to help you build a core of steel in no time and spark up your metabolism even further. Perform eight rounds of forearm planks and running man sit-ups, with 10 seconds of rest between exercises and as long as you need between rounds. For the running man sit-ups, lie down on your back with extended legs and bring your left arm to your right knee, bending the knee as you raise the torso, then return to the original position and switch sides.
- Forearm plank: 1 minute
- Running man sit-ups: 1 minute
#11. Farmer’s walk for forearms
Farmer’s walks are one of the best workout finishers, period. They’re really simple but incredibly tough, and they can both improve your grip and kill your delts like no other exercise. For best results, perform a typical farmer’s walk (pick up a pair of heavy dumbbells/deadlift a barbell and carry them/it as far as you can) for 10 minutes with short breaks and try to cover as much distance as possible.
#12. Hip tri-set
Adding this finisher to your routine will help you strengthen your glutes and hip flexors and improve your overall conditioning and endurance. Aim for five rounds with 90 seconds of rest in between.
- Cable pull through: 15 reps
- Romanian deadlift: 10 reps
- Standing board jump: 6 reps
#13. 15-minute AMRAP
The training technique called AMRAP (as many reps as possible) is virtually the best thing you can do to accelerate fat loss. At the end of a workout, your body is primed and ready to burn calories, so making use of this potential will cause your metabolism to go through the roof and you’ll be burning fat like never before. Complete as many reps as possible in 15 minutes of the following exercises (in this order):
- Kettlebell swing: 20 reps
- Jump rope: 60 revolutions
- TRX row: 20 reps
- Burpees: 20 reps
- V-ups: 20 reps
These last bits of hard effort at the end of your already brutal gym session will help you train multiple muscle groups back-to-back, push your physique to the next level and ultimately separate you from the average gym-goer, and you know it. The question that remains is are you willing to take up the challenge?
The road to greatness is a long one, so don’t think twice and start building muscle like there’s no tomorrow!