6. The Sprint Finisher
Shape up your condition and efficiency with a good run at the end of your strength workout. Rest periods should last twice as long as it took to complete the preceding sprint.
Complete each sprint in a consecutive order, with adequate rest periods in between:
– 200 yard sprint
– 150 yard sprint
– 100 yard sprint
– 75 yard sprint
– 50 yard sprint
7. Shoulder Dropsets
One of the best high intensity bodybuilding technique of all times, dropsets are an excellent way to take your arm and shoulder training to the next level, inducing a greater hypertrophy of the muscles and building massive strength and endurance.
For optimal results, we suggest you perform this three-part shoulder dropset finisher with a pair of relatively light dumbbells:
– Lateral raise, 15 reps
– Front raise, 15 reps
– Overhead press, 15 reps
Perform all three movements without any pause in between, then rest for 90 seconds. Complete 2 sets.
8. Single Plate Complex Finisher
This is a rather great and untypical way to do complexes that completely changes the dynamics of this exercise and places the biggest part of the tension on the core. Don’t look so disappointed – having a strong core is absolutely crucial for increasing the efficiency of your weight training and reducing the risk of back injury.
Put the barbells and dumbbells aside and grab a 45lb plate to perform this great finisher:
– Plate Swings: 8-10 reps
– Bent Over Plate Rows: 10 reps
– Reverse Lunge with Plate Twist: 10 reps (5 per side)
– Plate Curl to Overhead Plate Press: 10 reps
– Overhead Plate Squat: 10 reps
– Low to High Diagonal Plate Chop: 10 reps (5 per side)
Perform 3-5 sets with 60 seconds of rest between them.
9. Dips
Add dips as a workout finisher to maximize the growth of your chest, shoulders and triceps. If you want to focus more of the tension on the chest and shoulders, lean forward on the dip bars, and if you want to move the focus to the triceps, keep your body in an upright position.
The routine:
– Perform 15 reps of regular dips on bars, then rest for 10 seconds.
– Perform 15 reps of bench dips, then rest for 10 seconds.
– Perform 10 reps of regular dips on bars, then rest for 10 seconds.
– Perform 10 reps of bench dips, then rest for 10 seconds.
– Perform 5 reps of regular dips on bars, then rest for 10 seconds.
– Perform 5 reps of bench dips, then rest for 10 seconds.
Perform 3 sets of this routine.
10. Leg Presses
No matter how hard you train your legs, it won’t hurt to burn them some more with a decent finisher. After all, having strong, well defined squats will significantly boost your overall performance.
The routine: Leg press
Perform 4 sets with 5 reps each, dropping the weight continuously by 10%. Keep in mind that the key is in dropping the right amount of weight. If you drop too much, you’ll decrease the efficiency of the workout, and if you drop too little you’ll have a hard time completing all reps. However, if you drop too much weight, slow the exercise down to make it harder.
11. The Biceps Burnout Finisher
Desperate to initiate greater biceps growth? These small muscles can be really stubborn and demanding, so after you finish your regular routine, hit them even harder with this biceps-targeted finisher:
– Opening Set: Alternating Dumbbell Curl with a weight you’d fail after 4-6 reps.
– Drop Set One: 2-3 additional reps with a dumbbell that’s 5lbs lighter than the starting one.
– Drop Set Two: 2-3 additional reps with a dumbbell that’s 5lbs lighter than the previous one.
– Drop Set Three: 2-3 additional reps with a dumbbell that’s 5lbs lighter than the previous one.
– Final Drop Set: 4-6 additional reps with a dumbbell that’s 10lbs lighter than the last one.
Perform all sets in a consecutive order without any rest period in between.
12. The Hardcore Triceps Finishers
Here’s how to push your triceps to maximum growth:
– Cable Pushdown: perform one set of 50 reps with light weight and fast tempo on both the concentric and eccentric contractions.
– Complete Burnout Set: start heavy, then move to lighter and lighter weights.
Dips: 25 reps
Skull Crusher: 25 reps
Seated Dumbbell Triceps Press: 25 reps
Just make sure you don’t perform these finishers at the end of every workout – overtraining can only harm your gains.
Continue on page 3…
